Friday, April 22, 2016

A Brand X Method™ Adult Workout

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

STRENGTH:
Back squat
Advanced and Intermediate
2 x 5, 1 x AMAP

Beginner
3 x 5

CONDITIONING:
AMRAP in 3:00
3 thrusters
12 box jumps
rest 3:00
AMRAP in 4:00
6 thrusters
12 box jumps
rest 3:00
AMRAP in 5:00
12 wall ball shots
12 box jumps

Advanced
Men
135#/95#/20#
24”
Women
95#/65#/14#
24”
Intermediate
Men
105#-115#/75#-85#/20#
20”
Women
75#-85#/50#-55#/14#
20”
Beginner
25#-45#/10#-35#/8#-10#
12”-20”

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

MOBILITY:
Shoulder distraction
Couch stretch