Monday, October 5, 2015

A Brand X Method™ Adult Workout

PREP:
3x
10-meter bear crawl square
10 bandy lat pull-downs
10 walking lunges, each leg
30 jumping jacks 

STRENGTH AND CONDITIONING:
Advanced
AMRAP in 10:00
1 legless rope climb
4 x 50-meter shuttle run

Intermediate
AMRAP in 10:00
1 rope climb
4 x 50-meter shuttle run

Beginner
AMRAP in 10:00
1 beginner rope climb
4 x 50-meter shuttle run

ACCESSORY:
Advanced
20 strict pull-ups

Intermediate
15 strict pull-ups

Beginner
10-15 banded pull-ups

SKILL:
Advanced and Intermediate
3x-5x
5 ice cream makers
30-second handstand hold

Beginner
3x 
10 hollow rocks
2 wall walk-ups

MOBILITY:
Forearm stretch
Couch stretch
Calf smash/stretch