Friday, May 27, 2016

A Brand X Method™ Adult Workout

PREP:
3x
1:00 bottom of squat
10 Spiderman lunges
10-20 box jumps
10 Cossacks

STRENGTH:
Back squat
Advanced
2 x 3, 1 x AMAP
Intermediate
1 x 3, 1 x AMAP

Beginner
2 x 5-8

CONDITIONING:
Advanced
10 muscle-ups (5:00 cap)
immediately into
AMRAP in 10:00
15 wall ball shots
15 burpees
immediately in to
10 muscle ups (5:00)

Intermediate
3:00 of muscle-up transition practice
immediately into
AMRAP in 10:00
15 wall ball shots
15 burpees
immediately into
3:00 of muscle-up transition practice

Beginner
1:30 support on ring practice
immediately into
AMRAP in 6:00-8:00
15 wall ball shots
15 burpees
immediately into
1:30 support on ring practice

ACCESSORY:
2x-3x
100-meter heavy farmer’s walk
Max bar or rope hang

MOBILITY:
Hand and forearm stretch
Triceps smash and stretch
Calf smash