Monday, June 25, 2018 – The Brand X Method

A Brand X Method™ Adult Workout

WARM-UP:
4x
1:00 bike
1:00 bottom of the squat
10 Spider-Man lunges
10 inchworms
10 PVC pass-throughs

STRENGTH:
Bench press

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

CONDITIONING:
Advanced
AMRAP in 15:00
10 pull-ups (kipping okay)
200-meter ski
10 dumbbell push presses, 40#/30#

Intermediate
AMRAP in 15:00
5 pull-ups (kipping okay)
200-meter ski
10 dumbbell push presses, 30#/20#

Beginner
AMRAP in 10:00-15:00
5-10 ring rows
200-meter ski
10 dumbbell push presses, 10#-20#

ACCESSORY:
Advanced
3x
25 crunches
25 oblique crunches each side
50 flutter kicks

Intermediate
3x
20 crunches
20 oblique crunches each side
40 flutter kicks

Beginner
3x
10-15 crunches
10-15 oblique crunches each side
20-30 flutter kicks

MOBILITY:
3x
2:00 pigeon pose each side
2:00 couch stretch each side
2:00 foam roll back