Saturday, January 20, 2018

A Brand X Method™ Adult Workout

WARM-UP:
3x
2:00 plank hold
1:00 dumbbell overhead hold
0:30 burpees
Max hollow hold

TEKKERS:
10:00
Snatch technique work using 150# or less

CONDITIONING:
Advanced
4 rounds
10 overhead squats, 115#/95#
300-meter run
10 tire flips

Intermediate
3 rounds
10 overhead squats, 95#/65#
300-meter run
10 tire flips

Beginner
3-4 rounds
10 front squats, 10# dumbbells-55# barbell
200-meter run
10 kettlebell deadlifts

ACCESSORY:
Advanced
2x
Max L-sit on p-bars
25 hollow-to-reverse sit-ups

Intermediate
2x
Max L-sit on p-bars
20 hollow-to-reverse sit-ups

Beginner
2x
Max  tuck sit on p-bars
20-25 sit-ups

MOBILITY:
Yoga