Monday, October 30, 2017 – The Brand X Method

A Brand X Method™ Adult Workout

WARM-UP:
4x
200-meter row
20 PVC pass-throughs
20 dumbbell lateral delt flys
20 dumbbell front raises

TEKKERS:
10:00
Clean technique work using 185# or less

CONDITIONING:
Advanced
2 x AMRAP in 8:00, rest 2:00
10 sumo deadlift high pulls, 115#/85#
10 barbell rows, 115#/85#
100-meter run

Intermediate
2 x AMRAP in 8:00, rest 2:00
10 sumo deadlift high pulls, 95#/65#
10 barbell rows, 95#/65#
100-meter run

Beginner
1-2 x AMRAP in 8:00, rest 2:00
10 hanging high pulls, 10# dumbbell-55# barbell
10 barbell rows, 15#-55#
100-meter run

ACCESSORY:
Advanced and Intermediate
3x
20 weighted sit-ups
20 straight leg sit-ups

Beginner
3x
10-20 butterfly sit-ups
10-20 straight leg sit-ups

MOBILITY:
3x
1:00 – barbell quad smash
1:00 – barbell it band smash
1:00 – foam roll back