SANDBAG | WEEK 01 | 12/29/2019
4 Rounds
Each Round is a 3 Min AMRAP:
(As Many Reps as Possible in 3 Min)
16 Sandbag Step Up and Over
12 Shoulder to Shoulder Sandbag Thrusters
Max Burpees Over the Sandbag
Rest 1 min between rounds
Ideal Sandbag Weights:
Men: 50-70#
Women: 25-45#
Score: Total Reps Burpee Over Sandbag from all 3 AMRAPs combined ONLY!!!
Goal: Scale reps on over the shoulder and thrusters to get at least 5 burpees per round.
So, you want to get to the burpees with enough time to get a bunch of reps because those are the only ones counting toward your score. BUT, you still want some juice after the step up and overs and thrusters to complete those burpees. Go hard, the whole way. Really dig in for those 3 minutes and dig deep on those burpees!
For the sandbag step-up and 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 legs each rep.
Subs for step-ups, 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 step, and simply step up and then back down alternating legs each rep.
For the side to side sandbag thrusters you will have the bag on one shoulder. Squat to the bottom. Stand up hard and fast and use the momentum created by the legs to press the bag up and over to the other side!
For these burpees, start standing next to your sandbag (not facing), bend your knees, hinge forward at the hips and plant your hands on the floor. Step or jump your feet back to a plank position. Lower knees, hips, and chest all the way down to the floor then press back up. Jump or step your feet in - then jump over the sandbag. The rep is complete when you land on the other side.