Friday, April 13, 2018 – The Brand X Method

A Brand X Method™ Adult Workout

WARM-UP:
4x
400-meter run
30 jumping jacks
Bear crawl square
1:00 bottom of the squat hold

STRENGTH:
Shoulder press

OPTIONAL ACCESSORIES:
3x
15 dumbbell delt flys
15 dumbbell upright rows
15 dumbbell rows each arm

CONDITIONING:
4:00 max toes to bar

-then-

Advanced
AMRAP in 20:00
15 power snatches, 105#/80#
15 pull-ups (kipping or strict)
300-meter row

Intermediate
AMRAP in 20:00
15 power snatches, 75#-95#/55#-65#
15 pull-ups (kipping or strict)
300-meter row

Beginner
AMRAP in 10:00-15:00
10 hang power snatches, PVC-45#
10 pull-ups (kipping or strict) or ring rows
250-300-meter row

ACCESSORY:
Advanced
3x
50 crunches
20 butterfly sit-ups

Intermediate
3x
30-40 crunches
20 butterfly sit-ups

Beginner
3x
10-20 crunches
10-20 butterfly sit-ups

MOBILITY:
3x
1:00 banded pec stretch
1:00 lacrosse ball in shoulder
1:00 lacrosse ball in traps
1:00 banded lat stretch