Wednesday, June 1, 2016

A Brand X Method™ Adult Workout

PREP:
Your choice

STRENGTH:
Press
Advanced and Intermediate
2 x 3, 1 x AMAP

Beginner
3 x 6-8

CONDITIONING:
AMRAP in 15:00
With a single dumbbell
Right side
3 hang power cleans (3-second pause at catch)
3 front squats (3-second pause at bottom of squat)
3 anyway overhead (3-second hold overhead)
Left side
3 hang power cleans (3-second pause at catch)
3 front squats (3-second pause at bottom of squat)
3 anyway overhead (3-second hold overhead)
15-foot bear crawl forward => 15-foot bear crawl backward
* Weight determined by capacity and exposure

ACCESSORY:
Advanced and Intermediate
3x
10 toes-to-bar
35 sit-ups

Beginner
2x
5-10 hanging leg raises
10-20 sit-ups

MOBILITY:
Shoulder distraction
Triceps stretch