Friday, July 22, 2016

A Brand X Method™ Adult Workout

PREP:
3x
1:00 bottom of the squat
1:00 Spiderman stretch
10 walking lunges
10 bandy side steps

STRENGTH:
Front squat
Advanced and Intermediate
1 x 10, 1 x AMAP

10:00 cap, Not For Time
Advanced
9-6-3
Thruster, 155#/115#
20-15-10
Ring rows*

Intermediate
9-6-3
Thruster (use a challenging weight with which you can maintain mechanics)
15-12-9
Ring rows*

Beginner
15-12-9
Thruster, PVC-55#
12-9-6
Ring rows*

* Ring rows need to be done with control

ACCESSORY
Advanced and Intermediate
3x
1:00 plank
Max L-sit
5 good mornings

Beginner
3x
30-second plank
Max L-sit
5 banded good mornings

MOBILITY:
Pigeon stretch
Couch stretch