Friday, March 20, 2015

The Brand X Method​

Prep
2x
200 m accelerating run
1:00 bottom of the squat
1:00 ea. side pigeon

Prep2x
3 vaults
100 m run
10 push ups
10 bandy pull downs

Advanced
3 rounds *
Molly’s Hill
10 strict pull up
15 strict ring dips

* If you cannot do the first round unbroken move directly to intermediate

Intermediate
3 rounds *
Molly’s Hill
7 strict pull up
10 strict dips

If you cannot do the first round unbroken move directly to beginner

Beginner
3 rounds *
Molly’s Hill
5 strict pull up (assisted okay)
10 strict ring dips (assisted okay)

Advanced
3x
30 flutter kicks (hollow position)
12 strict toes to bar

Intermediate
2x
30 flutter kicks (hollow position)
12 strict toes to bar

Beginner
2x
20 flutter kicks (hollow position)
5-8 strict toes to bar or best effort

Mobility
downward dog
cobra
child’s pose