Friday, March 30, 2018 – The Brand X Method

A Brand X Method™ Adult Workout

WARM-UP:
3x or 10:00
10 PVC pass-throughs
20 incline push-ups
30 double-unders

STRENGTH:
Shoulder press

OPTIONAL ACCESSORIES:
3x
30 oblique crunches each side
20 dumbbell front raises

TEKKERS:
10:00
Snatch technique work using 115# or less

CONDITIONING:
Advanced
6 rounds for time
10 medicine ball sit-ups and throw to wall
10 thrusters, 65#/45#
100-meter medicine ball carry

Intermediate
5 rounds for time
10 medicine ball sit-ups and throw to wall
10 thrusters, 65#/45#
100-meter medicine ball carry

Beginner
3-5 rounds for time
10 medicine ball sit-ups
10 thrusters, 10# dumbbells-35# barbell
100-meter medicine ball carry

ACCESSORY:
Advanced
4x
10 hanging leg lifts
20 Russian twists

Intermediate
3x
10 hanging leg lifts
20 Russian twists

Beginner
3x
10 hanging or floor leg lifts
20 Russian twists

MOBILITY:
3x
1:00 cobra pose
3:00 foam roll back and lower traps