Tuesday, August 23, 2016

A Brand X Method™ Adult Workout

PREP:
3x
1:00 bottom of squat
10 perfect squats
1:00 Olympic wall squat
10 bandy side steps
1:00 pigeon
10 side-to-side hops each leg

STRENGTH:
30:00 cap, in any order, with appropriate weight and with partners
Advanced and Intermediate
200-meter prowler push
100-meter yoke carry (or bar carry)
50-meter overhead carry
200-meter  farmer’ s carry

Beginner
100-meter prowler push
50-meter yoke or bar carry
50-meter overhead carry
100-meter farmer’s carry

Advanced
2x
Supinated chin-over bar hold for time between events
1:00 rest between holds

Intermediate
2x
Supinated chin over bar hold for time between events
1:00 rest between holds

Beginner
20 assisted pull-ups (partition as necessary between events)

ACCESSORY:
Advanced
3x
30 sit-ups
10-15 back extensions

2x
30 sit-ups
10-15 back extensions

2x
30 sit-ups
10-15 supermen

MOBILITY:
Upward dog
Downward dog
Child’s pose