Friday, June 17, 2016

A Brand X Method™ Adult Workout

PREP:
3x
10-meter square bear crawl
Forward roll
10 walking toe taps
10 bandy side steps
1:00 bottom of squat

STRENGTH:
Advanced and Intermediate
Back squat
1 x 3, 1 x AMAP
Beginner
3 x 6-8

CONDITIONING:
Advanced
1200-meter run
63 kettlebell swings, 24kg/16kg
36 strict pull-ups

Intermediate
800-1200-meter run
42-63 kettlebell swings, 24kg/16kg
18-36 strict pull-ups

Beginner
400-800-meter run
21-42 kettlebell swings, 8kg-24kg
12-36 ring rows

Two measures: Time and number of breaks

ACCESSORY:
Advanced
3x
10 supinated ring rows
10 strict knees-to-opposite-elbows

Intermediate
3x
8-10 supinated ring rows
8-10 strict knees-to-opposite-elbows

Beginner
2x
6-10 supinated ring rows
8-10 strict knees-to-opposite-elbows

MOBILITY:
Shoulder distraction
Calf smash
Couch stretch