Tuesday, January 30, 2018

A Brand X Method™ Adult Workout

WARM-UP:
3x
2:00 ski
10 burpees
20 Spider-Man lunges
1:00 low lunge stretch each side

STRENGTH:
Back squat

TEKKERS:
10:00
Clean technique work using 185# or less

CONDITIONING:
Advanced
AMRAP in 15:00
5 cleans, 185#/135#
10 front squats, 185#/135#
10 box jump-overs, 24”/20”

Intermediate
AMRAP in 15:00
5 cleans, 95#-155#/65#-115#
10 front squats, 95#-155#/65#-115#
10 box jump-overs, 24”/20”

Beginner
AMRAP in 10:00-15:00
10 hang power cleans, 10# dumbbells-55# barbell
10 front squats, 10# dumbbells-55# barbell
10 box jump-overs or step-overs, 12”-20”

ACCESSORY:
Advanced
4x
25 leg lifts over pad
25 oblique crunches each side

Intermediate
3x
25 leg lifts over pad
25 oblique crunches each side

Beginner
3x
15-20 leg lifts over pad
15-20 oblique crunches each side

MOBILITY:
3x
1:00 triangle pose each side
1:00 cobra pose
1:00 pigeon pose each side