Thursday, February 15, 2018 – The Brand X Method

A Brand X Method™ Adult Workout

WARM-UP:
4x
20 banded hamstring curls
1:00 row
1:00 mountain climbers

STRENGTH:
Deadlift

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

CDONDITIONING:
Advanced
3 rounds
10 power cleans, 155#/115#
20 front rack walking lunges, 155#/115#
200-meter run

Intermediate
3 rounds
10 power cleans, 115#-135#/85#-95#
20 front rack walking lunges, 115#-135#/85#-95#
200-meter run

Beginner
3 rounds
10 hang power cleans, 10# dumbbells-65# barbell
10-20 walking lunges, unloaded- 20# dumbbells
100-200-meter run

ACCESSORY:
Advanced
4x
10 tire flips
100-meter farmer’s carry

Intermediate
5x
10 tire flips
100-meter farmer’s carry

Beginner
3x
3-5 tire flips
100-meter farmer’s carry

MOBILITY:
3x
1:00 lacrosse ball in traps
1:00 barbell trap smash
1:00 barbell bicep smash
2:00 bottom of the squat