Thursday, March 30, 2017

A Brand X Method™ Adult Workout

WARM-UP:
4x
20 banded good mornings
20 PVC pass-throughs
10 inchworms
100-meter run

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

CONDITIONING:
Advanced
AMRAP in 15:00
15 power cleans, 135#/95#
30 squats
30 walking lunges

Intermediate
AMRAP in 15:00
15 power cleans, 95#-115#/65#-85#
30 squats
30 walking lunges

Beginner
AMRAP in 12:00-15:00
15 hang power cleans, 10# dumbbells-55# barbell
15 squats
15 walking lunges

** Squats and lunges are unloaded

ACCESSORY:
Advanced and Intermediate
4x
10 weighted sit-ups
20 crunches
30 flutter kicks each leg

Beginner
3x
10 butterfly sit-ups
15 crunches
20 flutter kicks each leg

MOBILITY:
3x
1:00 – cobra pose
2:00 each side – pigeon pose
1:00 – lacrosse ball in traps