Tuesday, January 23, 2018 – The Brand X Method

A Brand X Method™ Adult Workout

WARM-UP:
3x
200-meter ski
20 tempo squats (tempo is 4 seconds in eccentric/down phase w/1-second holds at top and bottom)
20 box step-ups
2:00 bottom of the squat hold

STRENGTH:
Back squat

TEKKERS:
10:00
Snatch technique work using 155# or less

CONDITIONING:
Advanced
4 rounds
20 burpees
20-second bike sprint
10 overhead squats, 115#/85#

Intermediate
4 rounds
20 burpees
20-second bike sprint
10 overhead squats, 75#-95#/55#-65#

Beginner
3 rounds
10 burpees
20-second bike sprint
10 front squats, 10# dumbbells-55 barbell#

ACCESSORY:
Advanced
4x
20 dumbbell side bends each side
20 medicine ball crunches

Intermediate
3x
20 dumbbell side bends each side
20 medicine ball crunches

Beginner
3x
10 dumbbell side bends each side
10 medicine ball crunches

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