Friday, February 16, 2018 – The Brand X Method

A Brand X Method™ Adult Workout

WARM-UP:
4x
10 dumbbell delt flys
10 dumbbell rear delt flys
10 banded face pulls
300-meter ski

STRENGTH:
Shoulder press

TEKKERS:
Group session – snatch technique work using PVC

CONDITIONING:
Advanced and Intermediate
AMRAP in 12:00
10 hang power snatches, 65#/45#
10 box jumps, 24”/20”
10 toes-to-bar

Beginner
AMRAP in 12:00
10 hang power snatches, PVC-35#
10 box jumps or step-ups, 12”-20”
10 toes-to-bar or hanging leg lifts or floor leg lifts

ACCESSORY:
Advanced
4x
20 sit-ups
20 hollow-to-reverse sit-ups

Intermediate
3x
20 sit-ups
20 hollow-to-reverse sit-ups

Beginner
3x
10-20 sit-ups
20-second hollow hold

MOBILITY:
4x
1:00 lacrosse ball bottom of foot
1:00 foam roll calves
1:00 lacrosse ball in hip flexors
2:00 bottom of the squat hold