Tuesday, April 27, 2015

The Brand X Method

Prep
3x
1:00 in bottom of squat
10 bandy shoulder press (light band)
10 box step ups ( focus on neutral spine and square hips)
1:00 row

AMRAP in 3:00
3 thrusters
12 box jumps
rest 3:00
AMRAP in 4:00
6 thrusters, 95
12 box jumps
rest 3:00
AMRAP in 5:00
12 wall ball, 20/14
12 box jumps

Adv
men
135/95/20
24”
women
95/65/14
24”

Int
men
105-115/75-85/20
20”
women
75-85/50-55/14
20”

Beg
25-45/10-35/8-10
12-20”

Adv
100 sit ups

Int
50-75 sit ups

Beg
25-50 sit ups

mobility
shoulder distraction
couch sretch

Photo Credit:
Danell Marks Photography