Thursday, January 18, 2018 – The Brand X Method

A Brand X Method™ Adult Workout

WARM-UP:
4x
10 squats
10 dumbbell front squats
100-meter sprint
Walk back as rest

STRENGTH:
Deadlift

TEKKERS:
10:00
Front lever practice/ hollow or plank holds

CONDITIONING:
Advanced
AMRAP in 20:00
5 thrusters, 135#/95#
10 toes-to-bar
20 double-unders

Intermediate
AMRAP in 20:00
5 thrusters, 95#/65#
10 toes-to-bar
15-20 double-unders

Beginner
AMRAP in 10:00-20:00
5 thrusters, 10# dumbbells-45# barbell
5-10 hanging or floor leg lifts
10-20 pogos

ACCESSORY:
Advanced
4x
10 supinated barbell rows
10 single-arm T-bar rows each side

Intermediate
3x
10 supinated barbell rows
5-10 single-arm T-bar rows each side

Beginner
3x
10 supinated barbell rows
10 dumbbell rows each side

MOBILITY:
3x
1:00 bottom of the squat
1:00 barbell quad mash
1:00 each side couch stretch
1:00 each side banded Samson stretch