Monday, June 18, 2018 – The Brand X Method

A Brand X Method™ Adult Workout

WARM-UP:
3x
10 dumbbell delt flys
10 dumbbell rear delt flys
10 dumbbell shoulder presses
10 inchworms
200-meter run

STRENGTH:
Bench press

CONDITIONING:
Advanced
EMOM for 12:00
6 power snatches, 75#/55# (increase weight by 5# each time a round is completed in under 30 seconds)
10 box jumps

Intermediate
EMOM for 12:00
6 power snatches, 65#/45# (increase weight by 5# each time a round is completed in under 30 seconds)
10 box jumps

Beginner
EMOM for 12:00
3-5 hang power snatches, 15#-45# (increase weight by 5# each time a round is completed in under 30 seconds)
5-10 box jumps or step-ups

ACCESSORY:
Advanced
4x
25 leg lifts over pad
15 toes-to-bar

Intermediate
3x
25 leg lifts over pad
15 toes-to-bar

Beginner
3x
15-20 leg lifts over pad
10 hanging leg lifts

MOBILITY:
3x
1:00 banded pec stretch each side
1:00 banded lat stretch each side
1:00 foam roll back
1:00 foam roll quads