Monday, March 5, 2018 – The Brand X Method

A Brand X Method™ Adult Workout

WARM-UP:
4x or 12:00
200-meter row
10 ring rows
10 arm circles forward and backward
10 push-ups

STRENGTH:
Bench press

OPTIONAL ACCESSORIES:
3x
20 dumbbell flys
20 seated dumbbell shoulder presses

CONDITIONING:
Advanced
4 rounds for time
10 dumbbell hang power clean and jerks, 45#/35#
20 dumbbell floor presses, 45#/35#
200-meter run

Intermediate
4 rounds for time
10 dumbbell hang power clean and jerks, 35#/25#
10-20 dumbbell floor presses, 35#/25#
200-meter run

Beginner
3 rounds for time
10 dumbbell hang power clean and push presses, 10#-20#
10 dumbbell floor presses, 10# -20#
100-200-meter run

ACCESSORY:
Advanced
3x
15 weighted sit-ups
2:00 plank hold

Intermediate
3x
10-15 weighted sit-ups
1:30-2:00 plank hold

Beginner
3x
15 sit-ups
1:00 plank hold

MOBILITY:
4x
1:00 barbell quad smash
1:00 couch stretch each side
1:00 banded Samson stretch each side
3:00 bottom of the squat hold