Tuesday, August 9, 2016

A Brand X Method™ Adult Workout

PREP:
3x
200-meter run
10 single-leg deadlift
10 goblet squats
10 banded good mornings

Advanced
3 rounds
3 muscle-ups
5 snatches, 135#/95#
7 front squats, 135#/95#

Intermediate
3 rounds
3 muscle-ups
5 snatches, 95#/65#
7 front squats, 95#/65#

-or-

3 rounds
5 chest-to-bar pull-ups (minimal kip allowed, each to start from hang)
5 snatches, 95#/65# (suggested weight, use weight that is safe)
7 front squats, 95#/65# (suggested weight, use weight that is safe)

Beginner
3 rounds
5 chest-to-bar pull-ups (assisted allowed; each to start from hang)
5 snatches, PVC-35#
7 front squats, PVC-35#

ACCESSORY:
Advanced
3x
5 good mornings
10 back extensions
15 toes-to-bar

Intermediate and Beginner
3x
10-15 supermen
10 good mornings
15 sit-ups

MOBILITY:
Downward dog
Upward dog
Child’s pose