Friday, January 16, 2015

#TheBrandXMethod

Prep
3x
1:00 bottom of squat
10 spiderman lunges
10-20 box jumps
10 cossacks

Front squat
advanced and intermediate
1 x 10, 1 x AMAP
beginner
1 x 5-8

advanced
10 muscle ups
immediately in to
AMRAP 10
15 Wall ball
30 Double undersimmediately in to
10 muscle ups

intermediate
3:00 of muscle ups transition practice
AMRAP 10
15 Wall ball
30 Double undersimmediately in to
3:00 of muscle up transition practice

beginner
1:30 support on ring practice
AMRAP 6-8
15 Wall ball
30 Double unders (pogos or tuck jumps are an acceptable sub)immediately in to
1:30 support on ring practice

2x
100 m heavy farmers walk
max bar or rope hang

Mobility
hand and forearm stretch
triceps smash and stretch
calf smash