SANDBAG | WEEK 36 | 08/29/2021

Street Parking Sandbag is posted once a week - on Sunday. You will find a sandbag "option" several times during the week (usually in Program C) of the regular programmed workouts. This workout, however, was programmed specifically with the sandbag in mind.

We typically suggest that instead of adding this in on top of the regular workout on any certain day - that you simply swap one of the regular programmed workouts out for this one. We will provide suggestions each week in the daily workout write ups for Programs A, B, and C - for which workouts make the most sense to swap.

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WARM UP
SANDBAG GENERAL WARM UP

WORKOUT

7 Minute AMRAP
(As Many Rounds and Reps as Possible)

7 Shoulder Squats (Right)
7 Shoulder Squats (Left)
14 Push Up + Lateral Drag

Rest 3 minutes, then

Repeat your score for time

Suggested Sandbag Loading:
Men: 50-70#
Women: 25-45#

Score: Total Time for Part 2

Goal Part 1: 4-7 Rounds

Goal Part 2: 6-8 Minutes

COACHES NOTES
Here's how this one works. First, you'll do the 7 minute AMRAP. Treat it like there is no part 2. Go hard and get as many rounds as you can in 7 minutes. After you rest for 3 minutes, whatever your score was in the 7 minute AMRAP will be repeated for time. So, if you get 4 rounds + 18 reps for the first part. You will complete another 4 rounds + 18 reps for time in the second part. So, don't go slow in the first part just so that you'll have less work to do in part 2!

The squats should be performed unbroken pretty much the whole time. Choose a variation on the push up + drags that you can do in 1-2 sets the whole way. Those should take 1 minute or less.

SANDBAG SHOULDER SQUAT
Start with the sandbag on one shoulder. Feet should be about shoulder width apart. Keep your belly really fired up with a proud chest. Send you butt back and down to lower until your hips go below the knees. Make sure the heels stay rooted into the floor the whole time. Drive through the heels and lead with the chest to stand. You can support the bag on your shoulder with one or both hands.

CUSTOMIZATION
Sandbag Back Squat

PUSH UP + LATERAL DRAG
Start in a plank position with your bag just to the outside your right hand. First you will do a push up, then with your left hand, reach under and across and drag the bag to the left side of your body.

Keep the belly tight and butt down. Do another push up then reach under and across with your right hand and drag the bag back to the right side of your body. If you can't quite get the bag all the way across a little plank side step so you can start the next pull in a good position. One push up + one drag = 1 rep.

CUSTOMIZATIONS
Push Up & Overs on the Bag
Knee Push Up + Plank Lateral Drag
Plank Up & Overs (Bag)