Thursday, February 26, 2015

The Brand X Method

Prep
3x or 5:00
1 bear crawl square (10m)
5 -10 push ups
10 box step ups
200 m

2x
10 bandy lat pull downs
10 squats
10 mt. climbers

Advanced and intermediate
3 x 5:00 AMRAPs/2:00 rest
6 strict pull ups
9 push ups
15 wallball
(adjust pull up number to keep moving)

beginner
3 x 4:00 AMRAPs/2:00 rest
3 pull ups (assisted or progressions okay)
6 push ups
12 wallball

Advanced
2x
10 bandy pull aparts followed by
50 toes to bar

Intermediate
2x
10 bandy pull aparts followed by
35 toes to bar

Beginner
2x
10 bandy pull aparts followed by
20 toes to bar or hanging leg raises

Mobility
shoulder distraction
T spine smash