Wednesday, March 14, 2018 – The Brand X Method

A Brand X Method™ Adult Workout

WARM-UP:
3x or 10:00
15 ring rows
300-meter row
10 banded lat pull-downs
5 strict pull-ups

CONDITIONING:
Advanced
AMRAP in 12:00
Hill sprint*
10 dumbbell hang power cleans, 45#/30#
5 box jumps, 30”/24”

Intermediate
AMRAP in 12:00
Hill sprint*
10 dumbbell hang power cleans, 35#/20#
5 box jumps, 24”/20”

Beginner
AMRAP in 12:00
200-meter run
10 dumbbell hang power cleans, 10#-20#
5 box jumps or step-ups, 12”-20”

* Hill is ~100 meters w/ ~20-degree incline at steepest point and a ~75-meter flat from the gym to the top of the hill

ACCESSORY:
Advanced
4x
10 Palof presses each side
25 dumbbell side bends each side

Intermediate
3x
10 Palof presses each side
25 dumbbell side bends each side

Beginner
3x
5 Palof presses each side
10-20 dumbbell side bends each side

MOBILITY:
5x
1:00 lacrosse ball in hip flexors
1:00 Spider-Man stretch each side
2:00 V-sit stretch