SANDBAG | WEEK 50 | 12/08/2019
5 Rounds
12 Sandbag Burpees
16 Sandbag Step Up and Overs
Ideal Sandbag Weights:
Men: 50-70#
Women: 25-45#
Score: Total Time
Goal: 16 Min
Simple but not easy! You're shooting for roughly 3 minute rounds on this one. Breathe on the Sandbag burpees and make sure you plant your feet in a good spot for when you transition to the ground to overhead portion.
Make sure on the setp up and overs that you are comfortable stepping DOWN off the other side.
For the Sandbag Burpee, the bag will start right in front of your feet. Plant your hands on the bag a bit wider than shoulder width apart. Step or jump your feet back to a plank position and lower your chest to the bag, knees/thighs to the floor. Press back up to straight arms and step or jump your feet back in.
Grab hold of the overhand handles, bend your knees and lift your chest up. Keep the heels down. With your back flat and belly tight, stand up with the sandbag by driving through the heels and lifting the chest. Explode UP with the legs and hips. Shrug the shoulders. Pull the elbow high and outside. Then PUNCH the sandbag to lock out finishing with the biceps by the ear!
For the sandbag step-up overs. Choose a box that is roughly 22-24" for men and 18-20" for women. You can clean the bag to the front rack, or pop over the head and use the back rack. You can also clean the sandbag to either shoulder and perform your step-ups this way. Facing the box you will step up with one leg, with the whole foot on the box and drive through you heel! Stand all the way up onto the box, then back down the other side. Alternate stepping legs each rep.
Subs could be single arm DB, holding a DB in just one hand, or holding a DB in the goblet position. Also lowering the box height, or performing to something like a stair/step, and simply step up and then back down alternating legs each rep.