Tuesday, July 21, 2015 – The Brand X Method

Tuesday, July 21, 2015

21
Jul

Tuesday, July 21, 2015

A Brand X Methodâ„¢ Adult Workout

PREP:
3x
1:00 in bottom of squat
10 bandy shoulder press (light band)
10 box step-ups (focus on neutral spine and square hips)
1:00 row

STRENGTH AND CONDITIONING:
AMRAP in 3:00
3 thrusters
12 burpees
rest 3:00
AMRAP in 4:00
6 thrusters, 95
12 burpees
rest 3:00
AMRAP in 5:00
12 wall ball, 20/14
12 burpees

Advanced
Men
135/95/20
Women
95/65/14

Intermediate
Men
105-115/75-85/20
Women
75-85/50-55/14

Beginner
25-45/10-35/8-10

CASH OUT:
Advanced
100 sit-ups

Intermediate
50-75 sit-ups

Beginner
25-50 sit-ups

MOBILITY:
Shoulder distraction
Couch stretchDSC_1381

Photo Credit:
Danell Marks Photography- San Diego, Ca

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