$10 Sandbag Workouts – Week 3

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- For time: 15 jump squats 10 sand bag thrusters x4


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- 7min On the Minute- 5 Sandbag power cleans + 5 Narrow Grip OHS

Metcon- 400m overhead carry every rest 8 burpees


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- 5 dive bomber push ups 20 mountain climbers 5 burpees x8


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 suicide! Mark out a 20-40 run sandbag out sprint to 20 and back with sandbag then sprint 40 and back 60s rest between x8


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- 8 half moon snatches 8 sandbag lunges (4/) 8 push press Every 3min x5

Metcon- 10 Lying knee tucks 10 bent over rows x8

 


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.

 

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s