Tuesday, March 6, 2018 – The Brand X Method

A Brand X Method™ Adult Workout

WARM-UP:
3x or 12:00
10 Cossacks
2:00 bottom of the squat hold
10 walking lunges
20 mountain climbers

STRENGTH:
Back squat

OPTIONAL ACCESSORIES:
4x
20 banded hamstring curls
10 barbell Romanian deadlifts

CONDITIONING:
Advanced
AMRAP in 20:00
10 power snatches, 65#/45#
10 toes-to-bar
10 good mornings, 65#/45#

Intermediate
AMRAP in 20:00
10 power snatches, 55#/35#
10 toes-to-bar
10 good mornings, 55#/35#

Beginner
AMRAP in 10:00-15:00
10 hang power snatches, PVC-45#
10 hanging leg lifts
10 good mornings, PVC-15#

ACCESSORY:
Advanced
4x
Max L-sit hold
20 oblique crunches each side

Intermediate
3x
Max L-sit hold
15-20 oblique crunches each side

Beginner
3x
Max tuck-sit hold
10-15 oblique crunches each side

MOBILITY:
3x
1:00 banded hamstring stretch
1:00 triangle pose
1:00 lacrosse ball in glutes