Tuesday, September 20, 2016

A Brand X Method™ Adult Workout

PREP:
3x
1:00 bottom of the squat
10 light banded or dumbbell shoulder presses
10 box step-ups ( focus on neutral spine and square hips)
1:00 row

CONDITIONING:
AMRAP in 3:00
3 thrusters
12 burpees
Rest 3:00
AMRAP in 3:00
6 thrusters
12 burpees
Rest 3:00
AMRAP in 3:00
9 wall ball shots
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#

ACCESSORY:
Advanced
35-50 ring rows
35-50 lateral flys (very light and strict)
Intermediate
25-35 ring rows
25-35 lateral flys (very light and strict)
Beginner
15-25 ring rows
15-25 lateral flys (very light and strict)

MOBILITY:
Shoulder distraction
Couch stretch