Wednesday, July 13, 2016

A Brand X Method™ Adult Workout

PREP:
2x-3x
10 large arm circles, forward and backward
10 small arm circles, forward and backward
10 light dumbbell presses w/3-second hold at top
10-meter bear crawl, forward and backward

STRENGTH:
Press
Advanced and Intermediate
1 x 10, 1 x AMAP

Beginner
3 x 8-10

CONDITIONING:
AMRAP in 12:00
Advanced
3 push jerks, 135#-155#/95#-115#
4 x 50-meter shuttle run

Intermediate
3 push jerks, 65#-75#/45#-55#
4 x 50-meter shuttle run

Novice
6 push jerks, 35#/25#
4 x 50-meter shuttle run

ACCESSORY:
All
2 x10
Z press

Advanced
2 x 2:00 plank
Intermediate
2 x 1:30 plank
Beginner
2 x 1:00 plank

MOBILITY:
Your choice