Monday, November 27, 2017 – The Brand X Method

A Brand X Method™ Adult Workout

WARM-UP:
3x
20 Spider-Man lunges
10 caterpillar push-ups
20 PVC pass-throughs
10 dumbbell front squats
2:00 – bottom of the squat

TEKKERS:
10:00
Clean technique work using 155# or less

CONDITIONING:
Advanced
AMRAP in 15:00
20 double-unders
15 dumbbell push presses, 45#/30#
10 hollow rocks

Intermediate
AMRAP in 15:00
15-20 double-unders
10-15 dumbbell push presses, 35#-45#/20#-30#
10 hollow rocks

Beginner
AMRAP in 10:00-15:00
20 pogos
10 dumbbell push presses, 10#-20#
5 hollow rocks or 10-second hollow hold

-then-

Advanced
4x
200-meter ski sprint
20 banded triceps press-downs
Rest 2:00

Intermediate
3x
200-meter ski sprint
20 banded triceps press-downs
Rest 2:00

Beginner
3x
200-meter ski sprint
10 banded triceps press-downs
Rest 2:00

MOBILITY:
3x
1:00 each side – pigeon pose
1:00 each side – banded hamstring stretch
1:00 each side – couch stretch
2:00 – foam roll IT bands