Tuesday, January 20, 2015

#TheBrandXMethod

Prep
3x
10 arm big circles fwd and backward
10 arm small circles fwd and backward
10 arm swings front to back
10 push ups
5 power balls

press
advanced and intermediate
1 x AMAP
beginner
3 x 6-8

advanced
3 rds
5 HSPU
10 pull-ups
15 double-unders
rest 2:00
repeat 1 time

intermediate
3 rds
2-3 HSPU or 3 wall walk ups
10 pull-ups
15 double-unders
rest 2:00
repeat 1 time

beginners
3 rds
1 HSPU or 1 wall walk up
5 pull-ups (assisted or progressions okay)
15 double-unders
rest 2:00
repeat 1 time

advanced
50 push ups (not tempo) AFSP

intermediate
25-35 AFSP

beginner
15-20 AFSP

mobility
shoulder distraction
chest smash