Friday, April 20, 2018 – The Brand X Method

A Brand X Method™ Adult Workout

WARM-UP:
2x
20 burpees
10 PVC pass-throughs
5 wall walks

STRENGTH:
Shoulder press

CONDITIONING:
Advanced
AMRAP in 15:00
10 one-arm dumbbell hang power cleans each side, 40#/30#
10 one-arm dumbbell push presses each side, 40#/30#
100-meter sprint

Intermediate
AMRAP in 15:00
10 one-arm dumbbell hang power cleans each side, 30#/25#
10 one-arm dumbbell push presses each side, 30#/25#
100-meter sprint

Beginner
AMRAP in 10:00-15:00
10 one-arm dumbbell hang power cleans each side, 10#-20#
10 one-arm dumbbell push presses each side, 10#-20#
100-meter run

ACCESSORY:
Advanced
5x
20 butterfly sit-ups
10 oblique crunches each side

Intermediate
4x
20 butterfly sit-ups
10 oblique crunches each side

Beginner
3x-4x
20 sit-ups
10 oblique crunches each side

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