Monday, March 19, 2018 – The Brand X Method

A Brand X Method™ Adult Workout

WARM-UP:
4x or 15:00
200-meter row
10 dumbbell rows each arm
10 renegade rows
10 ring rows
10 rear delt flys

STRENGTH:
Bench press

OPTIONAL ACCESSORIES:
4x
10 dumbbell pec flys
20 incline push-ups

TEKKERS:
10:00
Snatch technique work using 135# or less

CONDITIONING:
Advanced
AMRAP in 12:00
5 power snatches, 115/85#
10 toes-to-bar
15 double-unders

Intermediate
AMRAP in 12:00
5 power snatches, 95#/65#
10 toes-to-bar
10-15 double-unders

Beginner
AMRAP in 12:00
5 power snatches, PVC-45#
10 hanging leg lifts
15 pogos

ACCESSORY:
Advanced and Intermediate
3x
20 weighted sit-ups
20 dumbbell side bends each side

Beginner
3x
10-20 sit-ups
10-15 dumbbell side bends each side

MOBILITY:
3x
1:00 banded lat stretch
1:00 lacrosse ball in traps
1:00 lacrosse ball in shoulders
2:00 foam roll back