Thursday, August 11, 2016

A Brand X Method™ Adult Workout

PREP:
3x
10 arm circles forward and backward
10 arm swings front to back
10 bandy presses
5 power ball shots
10-meter bear crawl forward and backward

CONDITIONING:
Advanced
AMRAP in 18:00
9 toes-to-bar
12 push presses, 115#/75#
15 box jumps

Intermediate
AMRAP in 18:00
9 toes-to-bar
12 push presses, 95#/65#
15 box jumps

Beginner
AMRAP in 12:00-18:00
6-9 toes-to-bar or best effort
9-12 push presses, 10# dumbbells-75#
12-15 box jumps or step-ups

ACCESSORY:
Advanced
3x
15 tempo close push-ups
15-30-second L-sit

Intermediate
3x
15 tempo push-ups
10-20-second L-sit

Beginner
3x
5-10 tempo push-ups
5-10-second L-sit

* Tempo is 4-second eccentric/down phase w/1-second holds at top and bottom

MOBILITY:
Shoulder distraction
Triceps stretch

Image: Danell Marks Photography