How to Make your sandbags, go buy 2 bags of 50lbs. sand, a roll of duct tape, and contractor trash bags (which you probably already have). Take your sand bag and place it into the trash bag. Roll the bag tight to get any extra air out. Then wrap it up nice and tight with the duct tape and you are good to go!
Day 1-
Warm up: 2 rounds – 10 of the following
- Y-T-W
- Leg Swings- Front to back and Side to side
- Cossacks squats
- Inch worm + Push up
Strength- Tempo Squat (3-3-1-X) 5×5 w/ Sandbag
Metcon- Sandbag ground to shoulder + squat 50/ for time
Day 2-
Warm up: 2 rounds – 10 of the following
- 200m Run
- Y-T-W
- Leg Swings- Front to back and Side to side
- Arm circles forward and backward
- arm across
- Inch worm + Push up
Strength- Tempo Press (3-3-3-1) 5×10 w/ Sandbag
**Running Warmer: 1min each- spidey and reach; down dog with foot paddle; russian baby maker
Metcon- 10 dynamic push ups + 40yard sprint x6 every 90s
*Scale to normal push up or elevated push up. Estimate the spring distance should take ~5-6s*
Day 3-
Warm up: 2 rounds – 10 of the following
- 200m Run
- Y-T-W
- Leg Swings- Front to back and Side to side
- Arm circles forward and backward
- arm across
- Inch worm + Push up
Strength- Sandbag Get up + Press (move sandbag to other shoulder and get up; both sides =1 rep) 5×3
Metcon- 7min AMRAP: 10 half moon snatches (5/) 10 burpees over sandbag
Day 4-
Warm up: 2 rounds – 10 of the following
- 400m run
- Leg Swings- Front to back and Side to side
- Down dog with foot paddle
- Scorpion twist
Skill- 10 yds Each x2
- Heel walks
- Toe walks
- Open the Gate
- Close the gate
- High Knees
- Butt Kicks
- Side shuffle/
- Karaoke/
- Power skip
Metcon- Sandbag half mile for time
Day 5-
Warm up: 2 rounds – 10 of the following
- 200m Run
- Dive bomber
- Leg Swings- Front to back and Side to side
- Arm circles forward and backward
- arm across
- Inch worm + Push up
Strength- 50 sandbag and press
Metcon- 15 tuck jumps 15 sit ups x10
Day 6-
Warm up: 2 rounds – 10 of the following
- 200m Run
- Dive bomber
- Leg Swings- Front to back and Side to side
- Arm circles forward and backward
- arm across
- Inch worm + Push up
Strength- Clean and Lunge 5×3/
Metcon- 100yd dash 20 jump lunges 100yd dash e90s x5
Day 7- Rest recovery day. Take a nice long walk, do some yoga or an enjoyable paced bike ride.
