Category

Crossfit

Wednesday, November 26, 2014

#TheBrandXMethod 12:00 EMOM Toes-to-Bar Dips Followed by: 400-meter run max strict pull-ups 400-meter run max strict chin-ups 400-meter run max kipping pull-ups Then: 100 sit-ups Mobility: Couch stretch Adductor smash
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Tuesday, November 25, 2014

#TheBrandXMethod Press Followed by: 21-15-9 Push Presses Toes-to-Bar Then: 1-3x 500m sprint 25 sit-ups Mobility: Upward dog Downward dog Child pose
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Monday, November 24, 2014

#TheBrandXMethod Deadlift Followed by: 3 rounds 15 overhead squats 50 double-unders Then: 3x 30 flutter kicks 15 banded good mornings 5 bar roll outs Mobiltiy: shoulder distraction calf stretch/smash
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Saturday, November 22, 2014

#TheBrandXMethod 50 wall ball shots 40 box jumps 30 dips 20 hang power cleans 10 burpees 20 push presses 30 kettlebell swings 40 push-ups 50 double-unders
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Friday, November 21, 2014

#TheBrandXMethod Back squat Followed by: 800-meter run or 1000-meter row 30 box step-ups 600-meter run or 750-meter row 20 box step-ups 400-meter run or 500-meter row 10 box step-ups. Then: Accumulate 1:00-1:30 L-sit Static hold on rings or bars Mobility: Downward dog Upward dog Child
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Thursday, November 20, 2014

#TheBrandXMethod 12:00 EMOM first: perfect wall ball shots second: pull-ups Followed by: 3 rounds 10 power snatches 10 push-ups 4 x 50-meter shuttle run Then: accumulate 30-50 toes to bar 5-20 chin ups Mobility: shoulder distraction tricep stretch chest smash
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Wednesday, November 19, 2014

#TheBrandXMethod Press Followed by: 3:00 row 2:00 med ball squat clean 1:00 jumping squats Then: 3x 10 bandy pull aparts 10 T-planks Mobility: Upward dog Downward dog Childs pose
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Tuesday, November 18, 2014

#TheBrandXMethod Deadlift Followed by: 3 rounds 3 rope climbs 6 hang power cleans 12 toes-to-bar Then: 3x 10 good mornings 20 sit-ups Mobility: T spine mash hip distraction
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Monday, November 17, 2014

#TheBrandXMethod 8:00 EMOM Sitout from plank Double Unders Followed by: 8 Rounds 30 sec prowler push 30 sec burpees 2:00 rest Then: 3x 10 Ring rows 10 Cossacks Mobility: Calf stretch Pigeon
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Saturday, November 15, 2014

#TheBrandXMethod Handstand Tekkers Followed by: Not for time 3 rounds 30-second handstand hold/attempt 1:00 of ice cream makers 1:00 plank hold 400-meter run or 500-meter row Mobility: Athletes choice
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