Tuesday, May 16, 2017

A Brand X Method™ Adult Workout

WARM-UP:
3x
300-meter run
20 squats
20 Cossacks
20 jumping jacks

TEKKERS:
10:00
Clean technique work using 165# or less

CONDITIONING:
Advanced
AMRAP in 20:00
1000-meter row
20 front squats, 115#/85#
20 pull-ups

Intermediate
AMRAP in 20:00
1000-meter row
15 front squats, 95#/65#
15 pull-ups

Beginner
AMRAP in 10:00-15:00
500-meter row
10 front squats, 10#-25# dumbbells or 35#-55# barbell
10 ring rows

ACCESSORY:
Advanced
3x
25 weighted sit-ups
25 V-ups

Intermediate
3x
15-20 weighted sit-ups
15-20 V-ups
Beginner
3x
10-25 sit-ups
10 V-ups

MOBILITY:
3x
2:00 – foam roll glutes
2:00 – foam roll back
1:00 each side – banded Samson stretch