Thursday, July 19, 2018 – The Brand X Method

A Brand X Method™ Adult Workout

WARM-UP:
400-meter run
On every corner do –
10 squats
10 burpees
10 unloaded good mornings

STRENGTH:
Deadlift

CONDITIONING:
Advanced
AMRAP in 20:00
200-meter run w/dumbbell, 40#/30#
At every corner or 50 meters do –
5 single-arm thrusters each side
5 single-arm hang squat cleans each side
5 single-leg deadlifts each side

Intermediate
AMRAP in 20:00
200-meter run w/dumbbell, 30#/20#
At every corner or 50 meters do –
5 single-arm thrusters each side
5 single-arm hang squat cleans each side
5 single-leg deadlifts each side

Beginner
AMRAP in 10:00-15:00
100-meter run w/dumbbell, 10#-20#
Every 25 meters do –
5 single-arm thrusters each side
5 single-arm hang power cleans each side
5 single-leg deadlift each side, unloaded if balance cannot be maintained

MOBILITY:
4x
1:00 banded Samson stretch each side
2:00 pigeon pose each side
2:00 foam roll glutes
1:00 couch stretch each side