Monday, January 22, 2018 – The Brand X Method

A Brand X Method™ Adult Workout

WARM-UP:
4x
Bear crawl square
10 incline push-ups
10 seated dumbbell shoulder presses
10 seated dumbbell delt flys

STRENGTH:
Bench press

10:00
Strict pull-up practice, bands, pull-downs, rows

CONDITIONING:
Advanced
AMRAP in 15:00
300-meter row
10 sumo deadlift high pulls, 95#/65#
10 bent-over barbell rows, 95#/65#

Intermediate
AMRAP in 15:00
300-meter row
10 sumo deadlift high pulls, 75#/55#
10 bent-over barbell rows, 75#/55#

Beginner
AMRAP in 10:00-15:00
200-300-meter row
10 hanging high pulls, 15#-45#
10 bent-over barbell rows, 15#-45#

ACCESSORY:
Advanced
3x
25 hollow-to-reverse sit-ups
25 oblique crunches each side

Intermediate
3x
15-20 hollow-to-reverse sit-ups
15-20 oblique crunches each side

Beginner
3x
20-25 sit-ups
10-15 oblique crunches each side

MOBILITY:
3x
1:00 pigeon pose each side
1:00 low lunge each side
1:00 V-sit stretch
1:00 foam roll adductors