Monday, February 5, 2018 – The Brand X Method

A Brand X Method™ Adult Workout

WARM-UP:
3x
Bear crawl square
15 PVC pass-throughs
15 incline push-ups
15 ring rows
300-meter row

TEKKERS:
10:00
Clean technique work using 185# or less

CONDITIONING:
Advanced
3 x AMRAP in 4:00, rest 2:00 between
5 hang power cleans, 115#/85#
2 muscle-ups
5 box jumps, 30”/24”

Intermediate
3 x AMRAP in 4:00, rest 2:00 between
5 hang power cleans, 95#/65#
5 pull-ups and 5 dips or push-ups
5 box jumps, 24”/20”

Beginner
3 x AMRAP in 4:00, rest 2:00 between
5 hang power cleans, 10# dumbbells-55# barbell
5 ring rows and 5 incline push-ups
5 box jumps or step-overs, 12”-20”

ACCESSORY:
Advanced
4x
20 leg lifts over pad
20 hollow rocks

Intermediate
3x
20 leg lifts over pad
20 hollow rocks

Beginner
3x
10-20 leg lifts over pad
10-20-second hollow hold

MOBILITY:
3x
2:00 pigeon pose each side
2:00 barbell quad smash
1:00 bottom of the squat hold
1:00 couch stretch each side