Thursday, May 31, 2018

A Brand X Method™ Adult Workout

WARM-UP:
4x
300-meter row
20 dumbbell delt flys
10 incline push-ups
1:00 plank hold

STRENGTH:
Shoulder press

CONDITIONING:
Advanced
AMRAP in 15:00
5 wall walk-ups
10 power snatches, 95#/65#
15 double-unders

Intermediate
AMRAP in 15:00
3-5 wall walk-ups
10 power snatches, 75#/55#
10-15 double-unders

Beginner
AMRAP in 10:00-15:00
1-2 wall walk-ups or 0:30 plank
10 hang power snatches, PVC-45#
15 pogos

ACCESSORY:
Advanced
3x
30 oblique crunches each side
30 hollow-to-reverse sit-ups

Intermediate
3x
20-25 oblique crunches each side
20-25 hollow-to-reverse sit-ups

Beginner
3x
15 oblique crunches each side
20-30-second hollow hold

Mobility:
3x
1:00 barbell quad smash
2:00 lacrosse ball in glutes
3:00 foam roll back