Thursday, November 3, 2016

A Brand X Method™ Adult Workout

PREP:
3x
10-meter square bear crawl
10 walking toe taps
10 single-leg deadlifts
10 bandy side steps

CONDITIONING:
Advanced
8:00 cap
3 rounds
3 hang power cleans @ 85-90% of your estimated one rep max
3 legless rope climbs

Intermediate
8:00 cap
3 rounds
3 hang power cleans (Heavy)
3 rope climbs

Beginner
8:00 cap
3 rounds
6 hang power cleans (working on technically good movement)
3 rope climbs or six beginner climbs

ACCESSORY:
Advanced and Intermediate
50-100 sit-ups

Beginner
25-50 sit-ups

MOBILITY:
Downward dog
Upward dog
Child’s pose