Monday, January 15, 2018 – The Brand X Method

A Brand X Method™ Adult Workout

WARM-UP:
4x
15 lateral delt flys
15 inchworm push-ups
15 dumbbell rows each arm
300-meter row

STRENGTH:
Bench press

TEKKERS:
10:00
Handstand walk practice

CONDITIONING:
Advanced
AMRAP in 15:00
5 strict handstand push-ups
10 box jumps, 24”/20”
15 kettlebell swings, 24kg/16kg

Intermediate
AMRAP in 15:00
5 strict handstand push-ups in a pike position w/feet on a box
10 box jumps, 24”/20”
15 kettlebell swings, 24kg/16kg

Beginner
AMRAP in 10:00-15:00
3-5 push-ups or incline push-ups
6-10 box jumps or step-ups, 12”-20”
12-15 kettlebell swings, 8kg-16kg

ACCESSORY:
Advanced
2x
25 hollow rocks
10 bar rollouts

Intermediate
2x
20 hollow rocks
5-10 bar rollouts

Beginner
2x
20-second hollow hold
0:30-1:00 long plank or 1:00 plank

Mobility:
4x
2:00 each side couch stretch
1:00 bottom of the squat hold
1:00 foam roll IT bands