Thursday, September 8, 2016

A Brand X Method™ Adult Workout

PREP:
3x
10-meter bear crawl square
10 inchworms
10 alternating dumbbell presses (3-second hold at top)
10 power ball shots

STRENGTH:
Not for Time
Advanced
5 rounds
Max reps bodyweight push press
Max strict pull-ups

Intermediate
5 rounds
Max reps 3/4 bodyweight push press
Max strict pull-ups

Beginner
5 rounds
Max reps push press, 25#-65#
Max strict pull-ups (assisted okay)

ACCESSORY:
Advanced and Intermediate
3x
8-10 Z presses
10 each side rotational medicine ball throw
(please watch first 15 seconds for rotational throw: https://www.youtube.com/watch?v=WfQSaDQ-eHU)

Beginner
3x
8-10 Z presses
10 each side rotational med ball throw

MOBILITY:
T-spine smash
Triceps smash and stretch