Friday, January 26, 2018 – The Brand X Method

A Brand X Method™ Adult Workout

WARM-UP:
3x
10 dumbbell bench presses
10 banded pull-aparts
10 banded face pulls
20 arm circles forward and backward

STRENGTH:
Shoulder press

TEKKERS:
10:00
Handstand walk practice

CONDITIONING:
Advanced
AMRAP in 10:00
5 push presses, 135#/95#
5 power cleans, 135#/95#
10-second overhead barbell hold

Intermediate
AMRAP in 10:00
5 push presses, 95#-115#/65#-85#
5 power cleans, 95#-115#/65#-85#
10-second overhead barbell hold

Beginner
AMRAP in 10:00
5 push presses, 10# dumbbells-55# barbell
5 power cleans, 10# dumbbells-55# barbell
10-second overhead dumbbell/barbell hold

ACCESSORY:
Advanced
4x
10 hollow rocks
20 bicycle crunches
20 crunches

Intermediate
3x
10 hollow rocks
20 bicycle crunches
20 crunches

Beginner
3x
10 hollow rocks
10 bicycle crunches
10 crunches

MOBILITY:
2x
20 arm circles
20 push-ups
1:00 banded pec stretch each arm
1:00 lacrosse ball in front delt
1:00 lacrosse ball in pecs