Wednesday, May 11, 2016

A Brand X Method™ Adult Workout

PREP:
3x
1:00 in bottom of squat
10 light bandy or dumbbell shoulder presses
10 box step-ups ( focus on neutral spine and square hips)
1:00 row

STRENGTH:
EMOM for 5:00
5 thrusters
Rest 2:00
EMOM for 5:00
3 thrusters
Rest 2:00
EMOM for 5:00
1 thruster

Advanced
95#-115#/65#-85#
135#-145#/95#-115#
165#-185#/135#-145#

All other levels scale according to ability

ACCESSORY:
Advanced
100 sit-ups
Intermediate
50-75 sit-ups
Beginner
25-50 sit-ups

MOBILITY:
Shoulder distraction
Couch stretch