Wednesday, June 29, 2016

A Brand X Method™ Adult Workout

PREP:
3x or 5:00
10 arm circles, forward
10 arm circles, backward
5 explosive push-ups
5 power ball

STRENGTH:
Press
Advanced and Intermediate
1 x 3, 1 x AMAP

Beginner
3 x 6-8

CONDITIONING:
Advanced and Intermediate
AMRAP in 10:00
3 push presses (medium to heavy)
9 push-ups
27 double-unders

Beginner
AMRAP in 8:00-10:00
6 dumbbell push presses
6 push-ups
18 pogos

ACCESSORY:
Advanced and Intermediate
3x
10 toes-to-bar
35 sit-ups

Beginner
2x
5-10 hanging leg raises
10-20 sit-ups

MOBILITY:
Shoulder distraction
Triceps stretch