Tuesday, June 2, 2015

A Brand X Method™ Adult Workout from Jeff and Mikki Martin

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 and Intermediate
1 x 8, 1 x AMAP
Beginner
3 x 8-10

CONDITIONING:
Toes-to-Bar Annie

Advanced
50-40-30-20-10
Double-unders
25-20-15-10-5
Toes-to-bar

Intermediate
50-40-30-20-10
Double-unders
15-12-9-6-3
Toes-to-bar

Beginner
25-20-15-10-5
Double-unders or pogos
10-8-6-4-2
Toes-to-bar or best effort

CASH OUT:
Advanced and Intermediate
2x-3x
5-10 dips w/30-second engaged hold at bottom
10-20 perfect tempo push-ups

Beginner
2x-3x
15-30-second support hold at top of bar dip
10-20 tempo push-ups

MOBILITY:
Calf stretch
Upward dog
Shoulder distraction
Triceps stretch