Wednesday, February 28, 2018 – The Brand X Method

A Brand X Method™ Adult Workout

WARM-UP:
Death by 10 mountain climbers (start at 10 reps, add 10 reps each minute until failure)
800-meter row

CONDITIONING:
Advanced
2 x AMRAP in 6:00, rest 2:00 between
3 muscle-ups
6 handstand push-ups
9 power snatches, 95#/65#

Intermediate
2 x AMRAP in 6:00, rest 2:00 between
3 pull-ups/3 dips (choose the most challenging variation of each)
3 handstand push-ups or 6 decline push-ups
9 power snatches, 75#/55#

Beginner
2 x AMRAP in 6:00, rest 2:00 between
6 ring rows
6 push-ups
9 power snatches, PVC-45#

ACCESSORY:
Advanced
3x
20 Palof presses with overhead reach each side
10 dumbbell plank pass-throughs each side

Intermediate
3x
10-20 Palof presses w/3-5-second hold each side
10 dumbbell plank pass-throughs each side

Beginner
3x
10 Palof presses
1:00 plank hold

MOBILITY:
4x
1:00 lacrosse ball in hamstrings
1:00 foam roll glutes
1:00 pigeon pose each side
1:00 banded hamstring stretch each side