Wednesday, November 8, 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, 105#/80#
5 burpees
15 mountain climbers

Intermediate
EMOM for 20:00
5 sumo deadlift high pulls, 75#-95/55#-65#
5 burpees
15 mountain climbers

Beginner
EMOM for 10:00-15:00
3-5 hanging high pulls, 15#-45#
3-5 burpees
10 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