$10 Sandbag Workouts – Week 2

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 (3-1-3-1) 5×5 w/ Sandbag

Metcon- 50 sandbag burpees


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 Single Arm Floor Press (3-3-3-1) 5×5/ w/ Sandbag

**Running Warmer: 1min each- spidey and reach; down dog with foot paddle; russian baby maker

Metcon- 400m 75 push ups 400m 75 sit ups 400m

*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- 10min AMRAP- 100y sprint 15 tuck jumps 50y bear crawl


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 mile for time every rest 15 Bent over rows


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- Tabata sandbag cleans tabata press…. Tabata 20s work followed by 10 second rest for 8 rounds of each consecutive.

 


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- 30 sand bag get ups + Lunge on each leg (15/)

Metcon- 5 push ups 10 hollow rocks 3min amrap 2min rest x3


Day 7- Rest recovery day. Take a nice long walk, do some yoga or an enjoyable paced bike ride.

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