Monday, May 16, 2016

A Brand X Method™ Adult Workout

PREP:
3x capped at 8:00
100-meter run
10 bandy side steps or lateral leg raises
10 box step-ups
10 bandy or PVC good mornings

CONDITIONING:
** The standard pull-up for Brand X is strict. Any kipping is a scale.
15 deadlifts
Chelsea until failure
9 deadlifts
Chelsea until failure
6 deadlifts
Chelsea until failure

Chelsea: EMOM perform 5 pull-ups, 10 push-ups, 15 squats. For this workout, failure to complete all 30 reps within the minute ends the segment. Return to deadlifts or the workout is done. Limit is 10 rounds per segment.

Advanced
275#/205#
Intermediate and Beginner
Scale to maintain safe movement

ACCESSORY:
Advanced
3x
10 dumbbell rows
25 bandy good mornings

Intermediate and Beginner
2x-3x
10 ring rows
10-15 bandy or PVC good mornings

MOBILITY:
Downward dog
Upward dog
Child’s pose