Friday, February 12, 2016

A Brand X Method™ Adult Workout

STRENGTH
Front squat
Advanced and Intermediate
1 x AMAP
Beginner
3 x 5-8

Advanced and intermediate
2x
Seated box jump
Broad jump triple

CONDITIONING:
Advanced
3 rounds
10 wide-grip pull-ups
15 burpees
10 chin-ups
30 mountain climbers

Intermediate
3 rounds
5-8 wide-grip pull-ups
10 burpees
5-8 chin-ups
20 mountain climbers

Beginners
3 rounds
3-5 wide-grip pull-ups
5-10 burpees
3-5 chin-ups
15-20 mountain climbers

ACCESSORY:
Advanced and intermediate
3x
10 dumbbell rows
10 box step-ups

Beginners
3x
10 ring rows
10 box step-ups

MOBILITY:
Pigeon
Shoulder distraction