Monday, September 5, 2016

A Brand X Method™ Adult Workout

PREP:
2x
10 inchworm push-ups
10 bandy lat pull-downs
200-meter run

STRENGTH:
15:00 cap. Not for Time
Advanced
3 rounds
5 strict wide-grip chest-to-bar pull-ups
10 barbell rows
2:00 long body plank
https://www.facebook.com/falsegrip/videos/vb.695264553919420/774672772645264/?type=2&theater

Intermediate
3 rounds
5 strict wide-grip pull-ups
10 barbell rows
2:00 plank

Beginner
3 rounds
5 strict wide-grip pull-ups (box progression okay)
10 barbell rows
1:00 plank

CONDITIONING:
Advanced and Intermediate
3:00 cap
50 burpees

Beginner
3:00 cap
35 burpees

ACCESSORY:
Advanced
2x
10 wall runs
https://www.youtube.com/watch?v=1okSA32sFWs
10 ring rows
10 bandy pull-aparts

Intermediate
2x
5 wall runs
10 ring rows
10 bandy pull aparts

Beginner
2x
2 wall walk-ups
10 ring rows
10 bandy pull-aparts

MOBILITY:
Shoulder distraction
Couch stretch