Friday, May 25, 2018 – The Brand X Method

A Brand X Method™ Adult Workout

WARM-UP:
3x
2:00 ski
1:00 plank hold
20 arm circles forward and backward
10 dumbbell lateral delt flys

STRENGTH:
Shoulder press

CONDITIONING:
Advanced
AMRAP in 12:00
5 power snatches, 105#/80#
10 push presses, 105#/80#
100-meter run

Intermediate
AMRAP in 12:00
5 power snatches, 95#/65#
10 push presses, 95#/65#
100-meter run

Beginner
AMRAP in 12:00
5 hang power snatches, PVC-55#
10 push presses, 10# dumbbells-55# barbell
100-meter run

ACCESSORY:
Advanced
5x
10 seated dumbbell shoulder presses
20 banded triceps press-downs

Intermediate
4x
10 seated dumbbell shoulder presses
20 banded triceps press-downs

Beginner
3x
10 seated dumbbell shoulder presses
20 banded triceps press-downs

MOBILITY:
3x
2:00 happy baby
2:00 frog stretch
1:00 V-sit stretch