Tuesday, August 22, 2017

A Brand X Method™ Adult Workout

WARM-UP:
3x
2:00 – row
2:00 – bottom of the squat
20 Spider-Man lunges

TEKKERS:
10:00
Snatch technique work 115# or less

CONDITIONING:
Advanced
AMRAP in 15:00
Hill sprint (~100 meters w/a 20-degree incline + ~75-100 meters flat run)
10 barbell walking lunges, 95#/65#
10 thrusters, 95#/65#

Intermediate
AMRAP in 15:00
Hill sprint
10 barbell walking lunges, 75#/55#
10 thrusters, 75#/55#

Beginner
AMRAP in 10:00-15:00
200-meter run
10 walking lunges, unloaded-45#
10 thrusters, 10# dumbbells-45# barbell

ACCESSORY:
Advanced and Intermediate
4x
10 hanging leg raises
20 butterfly sit-ups

Beginner
3x
5-10 hanging leg raises
10-20 sit-ups

MOBILITY:
3x
2:00 – barbell mash quads
2:00 – barbell mash IT bands
1:00 each side – couch stretch
1:00 – cobra pose