Monday, May 9, 2016

A Brand X Method™ Adult Workout

PREP:
3x
10-meter bear crawl square
10 walking toe taps
10 single-leg deadlift
10 bandy side steps or lateral raises

STRENGTH:
Using 60% of your current 1-rep
EMOM for 10:00
3 reset speed deadlifts

CONDITIONING:
Advanced
AMRAP in 15:00
200-meter run
5 strict weighted pull-ups
Max strict bar dips
200-meter run
Max strict pull-ups
5 strict weighted bar dips

Intermediate
AMRAP in 15:00
200-meter run
2 strict weighted pull-ups
Max strict bar dips
200-meter run
Max strict pull-ups
2 strict weighted bar dips

Beginner
3 rounds
400-meter run
5 negative pull-ups
5 negative dips

ACCESSORY:
All
5:00 of plank work
Advanced work on 3- and 2-point planks

MOBILITY:
Pec smash
Triceps stretch