Wednesday, October 7, 2015

A Brand X Method™ Adult Workout

PREP:
3x
10 arm circles, forward and backward
10 arm swings, front to back
10 bandy presses
5 power ball shots
10-meter bear crawl, forward and reverse

STRENGTH:
Press 
Advanced and Intermediate
1 x 8, 1 x AMAP

Beginner
3 x 7-10

** Advanced 5-7 drop push-ups after each set
CONDITIONING:
AMRAP in 18:00

Advanced
9 toes-to-bar
12 push presses, 115/75
15 box jumps, 24”

Intermediate
9 toes-to-bar
12 push presses, 95/65
15 box jumps, 20”-24”

Beginner
6-9 toes-to-bar or best effort
8-12 push presses, # for safe and excellent movement
10-15 box jumps or step-ups, 12”-24”

ACCESSORY:
Advanced
3x
15 tempo close push-ups
15-30 second L-sit 

Intermediate
3x
15 tempo push-ups
10-20-second L-sit

Beginner
3x
5-10 tempo push-ups
5-10 second L-sit

Tempo is 4 seconds in the eccentric/down phase and 1-second holds at top and bottom

MOBILITY:
Shoulder distraction
Triceps stretch

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