Wednesday, December 13, 2017

A Brand X Method™ Adult Workout

WARM-UP:
3x
3:00 – bike
3:00 – row
300-meter run

STRENGTH:
10:00
Find a 3-rep max snatch with good technique

CONDITIONING:
Advanced
15 kettlebell swings, 24kg/16kg
AMRAP in 7:00 – burpees
15 kettlebell swings, 24kg/16kg

Intermediate
15 kettlebell swings, 16kg-24kg/12kg-16kg
AMRAP in 5:00-7:00 – burpees
15 kettlebell swings, 16kg-24kg/12kg-16kg

Beginner
15 kettlebell swings, 4kg-12kg
AMRAP in 3:00-5:00 – burpees
15 kettlebell swings, 4kg-12kg

ACCESSORY:
Advanced
3x
25 oblique crunches each side
25 hollow-to-reverse sit-ups

Intermediate
3x
20 oblique crunches each side
20 hollow-to-reverse sit-ups

Beginner
3x
10-15 oblique crunches each side
15-25 sit-ups

MOBILITY:
4x
2:00 – foam roll glutes
2:00 – barbell quad smash
2:00 each side – couch stretch
2:00 each side – pigeon pose