Saturday, February 18, 2017

A Brand X Method™ Adult Workout

WARM-UP:
100 jumping jacks
3:00 plank hold

TEKKERS:
10:00
Snatch technique work, 95# or less

CONDITIONING:
Team workout – “My Pet Rock”
Advanced
Pet rock (53# kettlebell/50#-55# dumbbell)
1600-meter relay row
400-meter farmer’s carry
100 air squats
50 pull-ups
50 push-ups

Intermediate
Pet rock (35# kettlebell/dumbbell)
1000-meter relay row
300-meter farmer’s carry
75 air squats
35 pull-ups
35 push-ups

Beginner
Pet rock (25#-35# kettlebell/dumbbell)
800-meter relay row
200-meter farmer’s carry
50 air squats
35-50 ring rows
35-50 push-ups or incline push-ups

* Penalty for dropping the rock is an immediate 2 rope climbs each. If this happens on the 400-meter farmer’s carry, you must travel back, do your climbs then go pick up where you left off. Partners can switch who carries pet rock at any point.

MOBILITY:
Yoga