Wednesday, December 20, 2017 – The Brand X Method

A Brand X Method™ Adult Workout

WARM-UP:
3x
20 PVC pass-throughs
2:00 – bottom of the squat
2:00 – plank
20 air squats

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

CONDITIONING:
Advanced
AMRAP in 15:00
5 muscle-ups
10 power snatches, 95#/65#
15 box jump-overs, 20”/16”

Intermediate
AMRAP in 15:00
5 chest-to-bar pull-ups and 5 ring dips
-or-
5 pull-ups and 5 dips
10 power snatches, 75#-95#/55#-65#
15 box jump-overs, 20”/16”

Beginner
AMRAP in 10:00-15:00
5 ring rows and 5 push-ups
10 hang power snatches, PVC-35#
15 box jump-overs or step-overs, 12”-16”

ACCESSORY:
Advanced
4x
1:00 – hollow hold
1:00 – flutter kicks

Intermediate
3x
1:00 – hollow hold
1:00 – flutter kicks

Beginner
3x
0:30 – hollow hold
0:30 – flutter kicks

MOBILITY:
3x
1:00 each side – banded lat stretch
1:00 each side – banded pec stretch
2:00 – lacrosse ball in traps
2:00 each side – pigeon pose