Thursday, February 8, 2018

A Brand X Method™ Adult Workout

WARM-UP:
3x
20 Superman’s
20 walking lunges
20 landmine woodchoppers each side
200-meter ski

TEKKERS:
10:00
Snatch technique work using 135# or less

CONDITIONING:
Advanced
AMRAP in 12:00
15 power snatches, 95#/65#
100-meter run

Intermediate
AMRAP in 12:00
10 power snatches, 75#-95#/55#-65#
100-meter run

Beginner
AMRAP in 12:00
10 hang power snatches, PVC-45#
100-meter run

ACCESSORY:
Advanced
4x
20 banded hamstring curls
20 dumbbell Romanian deadlifts

Intermediate
3x
20 banded hamstring curls
20 dumbbell Romanian deadlifts

Beginner
3x
10 banded hamstring curls
10 dumbbell Romanian deadlifts

MOBILITY:
3x
1:00 banded pec stretch
2:00 lacrosse ball in shoulders
1:00 barbell trap smash