Thursday, October 27, 2016

A Brand X Method™ Adult Workout

PREP:
3x capped at 8:00
100-meter run
10 bandy side steps
10 box step-ups
10 bandy or PVC good mornings

CONDITIONING:
* Remember that the strict pull-up is the Brand X standard. Any kipping is a scale.
15 deadlifts
Chelsea until failure (EMOM – 5 pull-ups, 10 push-ups, 15 squats)
9 deadlifts
Chelsea until failure
6 deadlifts
Chelsea until failure

Advanced
275#/205#
Intermediate and Beginner
Scale to maintain safe movement

ACCESSORY:
Advanced
3x
10 dumbbell rows
25 bandy good mornings

Intermediate and Beginner
2x-3x
10 ring rows
10-15 bandy good mornings

MOBILITY:
Downward dog
Upward dog
Child’s pose