Friday, December 8, 2017 – The Brand X Method

A Brand X Method™ Adult Workout

WARM-UP:
5x
10 push-ups
10 incline push-ups
10 PVC pass-throughs
10 dumbbell renegade rows

TEKKERS:
10:00
Hollow hold/hollow rock practice

CONDITIONING:
Advanced
AMRAP in 20:00
10 hang power cleans, 85#/60#
15 ring rows
200-meter run

Intermediate
AMRAP in 20:00
10 hang power cleans, 85#/60#
10 ring rows
200-meter run

Beginner
AMRAP in 10:00-15:00
5-10 dumbbell hang power cleans, 10#-20#
10 ring rows
100-200-meter run

ACCESSORY:
Advanced
5x
12 dumbbell rows each arm
20 banded triceps press-downs

Intermediate
4x
12 dumbbell rows each arm
20 banded triceps press-downs

Beginner
3x
10 dumbbell rows each arm
10 banded triceps press-downs

MOBILITY:
3x
1:00 – barbell quad smash
1:00 – barbell trap smash
1:00 each side – banded lat stretch
1:00 – foam roll back