Wednesday, March 23, 2016

A Brand X Method™ Adult Workout

PREP:
3x
10 arm circles, forward and backward
10 arm swings, front to back
10 bandy presses
10-meter bear crawl, forward and backward

STRENGTH AND CONDITIONING:
8:00 time cap
Advanced
3 rounds
8 push presses, 155#/95#
50 mountain climbers

Intermediate
3 rounds
8 push presses, 115#-135#/80#-95#
40 mountain climbers

Beginner
3 rounds
8 push presses, 15#-65#
30 mountain climbers

ACCESSORY:
Advanced and Intermediate
2x-3x
1:00 each side – T-plank
10 Turkish get-ups

Beginner
2x
:30 each side – T-plank
10 Turkish get-ups

https://www.youtube.com/watch?v=0bWRPC49-KI
Start on the side => two-hand roll to back and press (free hand 45-degree matched by same side leg) => roll to elbow, shoulder stacked => post to support hand => low sweep => come up to lunge position and windshield wiper rear leg to square hips => stand => reverse movement => lunge and reverse windshield wiper the rear leg => hinge to post => reverse low sweep and sit under control to elbow => roll to back => roll to side

MOBILITY:
Calf stretch
Upward dog
Shoulder distraction
Triceps stretch