Thursday, December 17, 2015

A Brand X Method™ Adult Workout

PREP:
3x
1:00 bottom of the squat
1:00 Spiderman stretch
10 walking lunges
10 bandy side steps

STRENGTH:
Front squat
Advanced and Intermediate
1 x AMAP

Beginner
3 x 5-7

STRENGTH AND CONDITIONING:
Advanced
10:00 cap
9-6-3
Thruster, 135#/95#
12-9-6
Strict pull-ups*
For pull up rep to count:
No kip
No leg bend
Count of two at bottom of pull-up

Intermediate
9-6-3
Thruster (use a challenging weight with which you can maintain mechanics)
9-6-3
Strict pull ups*
For pull up rep to count:
No kip
No leg bend
Count of two at bottom of pull-up

Beginner
9-6-3
Thruster, PVC-55*
9-6-3
Assisted pull-ups

No more than 2:00 for first round of pull-ups, 1:30 for second, and 1:00 for third. If athletes have not completed the pull ups in the required time they must move on.

ACCESSORY:
Advanced and Intermediate
3x
1:00 plank
Max L-sit
5 good mornings

Beginner
3x
30 second plank
Max L sit
5 banded good mornings

MOBILITY:
Pigeon stretch
Couch stretch