Friday, March 23, 2018 – The Brand X Method

A Brand X Method™ Adult Workout

WARM-UP:
3x
20 squats
10 stationary lunges each leg
20 arm swings
10 delt flys

STRENGTH:
Shoulder press

OPTIONAL ACCESSORIES:
3x
10 dumbbell Arnold press
10 dumbbell around the world

TEKKERS:
10:00
Clean technique work using 175# or less

CONDITIONING:
Advanced
2 x AMRAP in 4:00, rest 3:00
5 power cleans, 105#/80#
5 push presses, 105#/80#
15 mountain climbers

Intermediate
2 x AMRAP in 4:00, rest 3:00
5 power cleans, 95#/65#
5 push presses, 95#/65#
15 mountain climbers

Beginner
2 x AMRAP in 4:00, rest 3:00
5 hang power cleans, 10# dumbbells-55# barbell
5 push presses, 10# dumbbells-55# barbell
15 mountain climbers

ACCESSORY:
Advanced
4x
25 butterfly sit-ups
25 hollow-to-reverse sit-ups
25 flutter kicks

Intermediate
3x
25 butterfly sit-ups
25 hollow-to-reverse sit-ups
25 flutter kicks

Beginner
3x
10-20 butterfly sit-ups
10-20-second hollow hold
20 flutter kicks

MOBILITY:
4x
1:00 foam roll back
2:00 foam roll lats
1:00 foam roll adductors