Thursday, October 6, 2016

A Brand X Method™ Adult Workout

PREP:
3x
1:00 bottom of the squat
10 Spiderman lunges
10-20 box jumps
10 Cossacks

CONDITIONING:
Advanced
10 muscle-ups
– immediately in to
AMRAP in 10:00
15 wall ball shots
15 burpees
– immediately in to
10 muscle-ups

Intermediate
3:00 of muscle-up transition practice
– immediately in to
AMRAP in 10:00
15 wall ball shots
15 burpees
– immediately in to
3:00 of muscle-up transition practice

Beginner
1:30 support on ring practice
AMRAP in 6:00-8:00
15 wall ball shots
15 burpees
immediately in to
1:30 support on ring practice

ACCESSORY:
2x-3x
100-meter heavy farmer’s walk
Max bar or rope hang

MOBILITY:
Hand and forearm stretch
Triceps smash and stretch
Calf smash