Wednesday, April 26, 2017

A Brand X Method™ Adult Workout

WARM-UP:
3x
200-meter run
200-meter backward run
2:00 – bottom of the squat

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

CONDITIONING:
Advanced
EMOM for 20:00
5 sumo deadlift high pulls, 95#/65#
10 push-ups
15 mountain climbers

Intermediate
EMOM for 15:00-20:00
5 sumo deadlift high pulls, 75#/55#
8-10 push-ups
12-15 mountain climbers

Beginner
EMOM for 12:00-15:00
3-5 sumo deadlift high pulls, 15#-45#
5-7 push-ups (incline okay)
10-12 mountain climbers

MOBILITY:
4x
1:00 – hamstring stretch
1:00 – hamstring floss on box
1:00 – V-sit stretch
1:00 – bottom of the squat