Wednesday, January 20, 2016

A Brand X Method™ Adult Workout

PREP:
10 arm circles, forward and backward
10 PVC pass-throughs
10 light dumbbell press and holds
10-meter bear crawl => vault => 100-meter run

STRENGTH:
Press
Advanced and Intermediate
1 x 10, 1 x AMAP

Beginner
3 x 8-10

CONDITIONING:
AMRAPs in 3:00, rest 2:00 between
15 seconds – burpees
5-second rotation
15 seconds – side-to-side hop on and over box
5-second rotation
15 seconds – hillbilly prowler

Advanced
5 rounds
Intermediate
4 rounds
Beginner
2-3 rounds

ACCESSORY:
Advanced and Intermediate
2x-3x
100-meter overhead carry
100-meter farmer’s carry

Beginner
2x-3x
100-meter overhead carry
50-meter farmer’s carry

MOBILITY:
Shoulder distraction
Triceps stretch
T-spine smash