Wednesday, July 8, 2015 – The Brand X Method

Wednesday, July 8, 2015

8
Jul

Wednesday, July 8, 2015

A Brand X Methodâ„¢ Adult Workout

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

STRENGTH:
Press
Advanced and Intermediate
1 x 5, 1 x AMAP

Beginner
2 x 10

CONDITIONING:
Not for Time
Advanced
5 rounds
Max push presses, body weight
Max strict pull-ups

Intermediate
5 rounds
Max push presses, 3/4 body weight
Max strict pull-ups

Beginner
5 rounds
Max push presses, 25#-65#
Max strict pull-ups (assisted okay)
CASH OUT:
Advanced and Intermediate
3x
8-10 Z presses
8-10 dumbbell rows

Beginner
3x
8-10 Z presses
8-10 ring rows

MOBILITY:
T-spine smash
Triceps smash and stretchDSC_0211

Photo Credit:
Danell Marks Photography- San Diego, Ca

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