Monday, November 13, 2017 – The Brand X Method

A Brand X Method™ Adult Workout

WARM-UP:
3x
300-meter run
20 arm circles forward/backward
20 dumbbell delt flys
1:00 – bottom of the squat

TEKKERS:
10:00
Clean technique work using 175# or less

CONDITIONING:
Advanced
AMRAP in 15:00
10 hang power cleans, 125#/95#
10 push presses, 125#/95#
10 push-ups
30 double-unders

Intermediate
AMRAP in 15:00
10 hang power cleans, 95#/65#
10 push presses, 95#/65#
10 push-ups
20 double-unders

Beginner
AMRAP in 10:00-15:00
10 dumbbell hang power cleans, 10#-25#
10 dumbbell push presses, 10#-25#
10 incline push-ups
10 double-unders or 20 pogo jumps

ACCESSORY:
Advanced
2x
50 leg lifts over pad
50 hollow-to-reverse sit-ups

Intermediate
2x
30 leg lifts over pad
30 hollow-to-reverse sit-ups

Beginner
2x
20 leg lifts over pad
20 sit-ups or 0:20-0:30 hollow hold

MOBILITY:
3x
1:00 – cobra pose
1:00 – lacrosse ball in hips
1:00 each side – pigeon pose
1:00 each side – couch stretch