Monday, June 11, 2018 – The Brand X Method

A Brand X Method™ Adult Workout

WARM-UP:
3x
300-meter run
20 arm circles forward/backward
20 dumbbell delt flys
1:00 bottom of the squat hold

STRENGTH:
Bench press

TEKKERS:
10:00
Clean technique work using 135# or less

CONDITIONING:
Advanced
AMRAP in 15:00
10 hang power cleans, 125#/95#
10 push presses, 125#/95#
10 push-ups
30 double-unders

Intermediate
AMRAP in 15:00
10 hang power cleans, 95#/65#
10 push presses, 95#/65#
10 push-ups
20 double-unders

Beginner
AMRAP in 10:00-15:00
10 hang power cleans, 10# dumbbells-55# barbell
10 push presses, 10# dumbbells-55# barbell
10 incline push-ups
20-30 pogos

ACCESSORY:
Advanced
2x
50 leg lifts over pad
50 hollow-to-reverse sit-ups

Intermediate
2x
35-40 leg lifts over pad
35-40 hollow-to-reverse sit-ups

Beginner
2x
20-25 leg lifts over pad
20-40 sit-ups or 20-30-second hollow hold

MOBILITY:
3x
1:00 cobra pose
1:00 lacrosse ball in hips
1:00 pigeon pose each side
1:00 couch stretch each side