Tuesday, December 1, 2015

A Brand X Method™ Adult Workout
PREP:
3x
10 arm circles, forward and backward
10 arm swings, front to back
10 bandy press
10-meter bear crawl, forward and backward

STRENGTH:
Press
Advanced
2 x 3, 1 x AMAP
Intermediate
1 x 3, 1 x AMAP
Beginners
3 x 8-10

CONDITIONING:
Alpine Annie
Advanced and Intermediate
50-40-30-20-10
Mountain climbers
Double-unders

Beginner
30-25-20-15-10
Mountain/ climbers
Double-unders  or pogos or tuck jumps
ACCESSORY:
Advanced
20-30 tempo push-ups (unbroken w/4-second eccentric/down phase)

3x
5 drop or depth push-ups
15 strict toes-to-bar

Intermediate
15-20 tempo push-ups (unbroken w/4-second eccentric/down phase)

3x
5 walk-over push-ups
10 strict toes-to-bar

Beginner
5-10 tempo push-ups (4-second eccentric/down phase)

3x
5 walk-over push-ups
5-10 strict toes-to-bar or best effort

MOBILITY:
Shoulder distraction
Triceps stretch