Friday, October 27, 2017 – The Brand X Method

A Brand X Method™ Adult Workout

WARM-UP:
3x
20 squats
10 stationary lunges each leg
20 arm swings
10 delt flys

TEKKERS:
10:00
Clean technique work using 175# or less

CONDITIONING:
Advanced
2 x AMRAP in 4:00, rest 3:00 between
5 power cleans, 105#/80#
5 push presses, 105#/80#
5 burpees

Intermediate
2 x AMRAP in 4:00, rest 3:00 between
5 power cleans, 85#/60#
5 push presses, 85#/60#
5 burpees

Beginner
2 x AMRAP in 4:00, rest 3:00 between
5 hang power cleans, 10# dumbbells-45# barbell
5 push presses, 10# dumbbells-45# barbell
5 burpees

ACCESSORY:
Advanced
4x
25 butterfly sit-ups
25 hollow-to-reverse sit-ups
25 flutter kicks

Intermediate
3x
25 butterfly sit-ups
25 hollow-to-reverse sit-ups
25 flutter kicks

Beginner
3x
25 butterfly sit-ups
20-30-second hollow hold
25 flutter kicks

MOBILITY:
4x
1:00 – foam roll back
2:00 – foam roll lats
1:00 – foam roll adductors