Monday, February 29, 2016

A Brand X Method™ Adult Workout

PREP:
3x capped at 8:00
100-meter run
10 bandy side steps
10 box step-ups
10 bandy good mornings

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

CONDITIONING:
Partition pull-ups and swings in any way
Advanced
800-meter run
5:00 to accomplish 30 strict pull-ups, each break 20 kettlebell swings, 55#/35#
800-meter run

Intermediate
800-meter run
5:00 to accomplish 20 strict pull-ups, each break 20 kettlebell swings, 55#/35#
800-meter run

Beginner
400-600-meter run
15 kettlebell swings
15-20 strict pull-ups or assisted pull-ups
15 swings
400-600-meter run

ACCESSORY:
Advanced and Intermediate
2x-3x
Max L-sit
1:00 flutter kicks

Beginner
2x
Max L-sit or progression
20-30 flutter kicks

MOBILITY:
T-spine smash
Pigeon
Couch stretch