Monday, December 14, 2015

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 the squat

STRENGTH:
Deadlift
Advanced and Intermediate
1 x AMAP

Beginner
3 x 5-7

CONDITIONING:
Advanced
3 rounds
50 double-unders
21 Russian kettlebell swings, 55/35
12 pull-ups (kipping okay today)

Intermediate
3 rounds
50 double-unders
15-21 Russian kettlebell swings, 35/25
8-12 pull-ups (kipping okay today)

Beginner
3 rounds
20-30 double-unders
10-12 Russian kettlebell swings, 10-20 pounds
8-10 pull-ups (kipping okay today) or ring rows

ACCESSORY:
Advanced
3x
10 supinated ring rows
10 bandy pull-aparts
10 strict knees-to-elbows

Intermediate
3x
8-10 supinated ring rows
10 bandy pull-aparts
8-10 strict knees-to-elbows

Beginner
2x
6-10 supinated ring rows
10 bandy pull-aparts
6-10 strict knees-to-elbows

MOBILITY:
Shoulder distraction
Calf smash
Couch stretch