Wednesday, November 4, 2015

A Brand X Method™ Adult Workout

PREP:
3x
10-meter bear crawl square
10 inchworms
10 alternating dumbbell press w/3-second hold at top
10 power ball

STRENGTH:
Press
Advanced and Intermediate
1 x 5, 1 x AMAP

Beginner
2 x 10

Advanced
Not For Time
5 rounds
Max reps push presses, body weight
Max reps strict pull-ups

Intermediate
Not For Time
5 rounds
Max reps push presses, 3/4 body weight
Max reps strict pull-ups

Beginner
Not For Time
5 rounds
Max reps push presses, 25-65
Max strict pull-ups (box-assisted okay)

ACCESSORY:
Advanced and Intermediate
3x
8-10 Z press
10 rotational medicine ball throw, each side
(please watch first 15 seconds for rotational throw: https://www.youtube.com/watch?v=WfQSaDQ-eHU)

Beginner
3x
8-10 Z press
10 rotational medicine ball throw, each side
(please watch first 15 seconds for rotational throw: https://www.youtube.com/watch?v=WfQSaDQ-eHU)

MOBILITY:
T-spine smash
Triceps smash and stretch