Wednesday, January 17, 2018

A Brand X Method™ Adult Workout

WARM-UP:
2x
1000-meter row
25 dumbbell skull crushers
25 banded triceps press-downs

CONDITIONING:
Advanced
2 x AMRAP in 6:00, rest 2:00 between
5 box jumps, 30”/24”
10 hang power snatches, 75#/55#

Intermediate
2 x AMRAP in 6:00, rest 2:00 between
5 box jumps, 24”-30”/20”-24”
10 hang power snatches, 65#-75#/45#-55#

Beginner
2 x AMRAP in 6:00, rest 2:00 between
5 box jumps or 8 step-ups, 12”-20”
10 hang power snatches, PVC-35#

ACCESSORY:
Advanced
3x
25 crunches
25 sit-ups
25 reverse sit-ups

Intermediate
3x
20 crunches
20 sit-ups
20 reverse sit-ups

Beginner
3x
25 crunches
25 sit-ups

MOBILITY:
5x
1:00 each side banded lat stretch
1:00 each side triangle pose
2:00 each side pigeon pose