Saturday 21 January 2017

20170121

A Brand X Method™ Adult Workout
WARM-UP:
3x
400-meter ski
20 KB Bottoms up press
30-second upside-down hold/handstand hold

CONDITIONING
3:00 max double-unders 

WOD
5 rounds
10 ring push-ups
10 incline push-ups
10 burpees

MOBILITY
3x
2:00 – banded pec stretch
2:00 – lacrosse ball in shoulder
2:00 – foam roller


Friday 20 January 2017

20170120

20170119

7 rounds, each round for time, of: Run, 100 m 19 Kettlebell Swings, 1 pood 10 Burpee Box Jumps, 24 in Resting 3 mins between each round.

20170117

Sets 3 Power Cleans | 65.2 kg 3 Power Cleans | 70 kg 2 Power Cleans | 75.2 kg 3 Power Cleans | 70 kg 3 Power Cleans | 75.2 kg

20170116

5 rounds of: Run, 800 m 25 Overhead Squats, 75 lbs 25 Sumo Deadlift High-pulls, 75 lbs

20170115

50 Box Jumps, 24 in 50 Pull Up (Jumping)s 50 Kettlebell Swings, 35 lbs 50 Walking Lunges 50 Knees To Elbows 50 Push Press, 45 lbs 50 Back Extensions 50 Wall Balls, 20 lbs 50 Burpees 50 Double Unders

20170113

10-9-8-7-6-5-4-3-2-1 reps of: Deadlift, 95 lbs Bench Press, 35 kg Clean, 55 lbs