Wednesday, December 9, 2015

A Brand X Method™ Adult Workout

PREP:
3x
10 arm circles, forward and backward
10 arm swings, front to back
10 bandy press
10 m bear crawl, forward and backward

STRENGTH:
Press
Advanced and intermediate
1 x 3, 1 x AMAP
Beginner
3 x 5-8

CONDITIONING:
Advanced
3 rounds
15 box jumps
12 burpees
9 push presses, 155#/115#

Intermediate
3 rounds
15 box jumps
12 burpees
9 push presses, 135#/95#

Beginner
3 rounds
15 box jumps
12 burpees
9 push presses, 15#-65#

ACCESSORY:
Partition any way
Advanced
35-50 strict toes-to-bar
50 tempo push-ups

Intermediate
25-35 strict toes-to-bar
35 tempo push-ups

Beginner
15-25 strict toes-to-bar
15-25 tempo push-ups

MOBILITY:
Calf stretch
Upward dog
Shoulder distraction
Triceps stretch