Wednesday, February 3, 2016

A Brand X Method™ Adult Workout

PREP:
3x or 8:00
10 dislocates
Bear crawl square (kick up into handstand and hold at corners)
10 bandy push-ups
10 bandy presses

STRENGTH:
Press
Advanced and Intermediate
1 x AMAP
Beginner
3 x 5-8

CONDITIONING:
AMRAP in 8:00
Advanced
10 sandbag push presses => final rep, toss the bag over 7’-9’ pull-up bar
15 push-ups

Intermediate
10 wall ball shoulder press => final rep, throw ball as high as possible up wall, 20#/14#
15 push-ups

Beginner
10 wall ball shoulder press => final rep, throw ball as high as possible up wall, 6#-10#
15 push-ups
*No more than three rounds for beginners

ACCESSORY:
Advanced
20 strict pull-ups
3x
10 scapular depression on pull up bar
https://www.youtube.com/watch?v=icPZniIefwA
10 reverse shrug on dip bars
https://www.youtube.com/watch?v=b0YRn3r2BP8

Intermediate
10 strict pull-ups
3x
5-8 scapular depression
5-8 reverse shrugs

Beginner
10 strict pull-ups (progressions or assisted okay)
2x-3x
3-5 scapular depression
3-5 reverse shrugs

MOBILITY:
Shoulder distraction
T-spine smash