This is our fourth official week of the Sandbag Accessory programming! We have had sandbag versions of the daily workouts for a while - but THIS is a sandbag specific workout with movements that won't necessarily fit into the regular daily versions of the workout.
This workout is great for anyone who wants to learn more ways to implement their sandbag and gain strength from playing with this unstable load. Add this in wherever makes sense for your schedule.

Pro Tip: Most of these workouts are more "workout" than accessory. Probably skip the regular workout on the day you do it and if anything throw in one of the other accessory programs.

WORKOUT

20min AMRAP

Run 200M
15 Bent over sandbag slams
10 sandbag sit ups

MOVEMENT TIP

This is our third official week of the Sandbag Accessory programming! We have had sandbag versions of the daily workouts for a while - but THIS is a sandbag specific workout with movementst that won't necessarily fit into the regular daily versions of the workout.
This workout is great for anyone who wants to learn more ways to implement their sandbag and gain strength from playing with this unstable load. Add this in wherever makes sense for your schedule.

Pro Tip: Most of these workouts are more "workout" than accessory. Probably skip the regular workout on the day you do it and if anything throw in one of the other accessory programs.

WORKOUT

For Time

100 Sandbag Hop overs
25 Sandbag get ups (L)
100 Sandbag hop overs
25 Sandbag get ups (R)
100 Sandbag hop overs
50 Sandbag GTO (Ground to over head)

RX Men 50-60#
RX Women: 25-40#

Goal Time: 25 Min

Even though this workout is for time, DO NOT RUSH the get ups.
They are meant to be performed slowly with a shot pause in each position.

Move at a controlled pace through the hop overs and get ups so you can really jam when it comes time for the ground to overhead!

For the sandbag hop overs, stand next to your bag and hop over the short side. Then, hop back the other way.
Each time you hop is one rep.

For the get up, start lying on your back holding the bag to your chest with your left arm around the bag. Bend your left knee. Keep your chest up and roll on to your right forearm, then up to your right hand. Hand should be planted directly under your shoulder.

Keep your belly tight the whole time. Sweep your right foot under and behind you, plant your right knee under you and come into a kneeling position still holding the bag in your left arm. Stand up all the way.

Finish the rep by retracing your steps back down to the floor.

For the sandbag ground to over head the sandbag will start right in front of your feet. You will keep the heels down. Bend the knees and hinge at the hips while keeping the chest lifted as you grab the sandbag using the handles facing lateral or horizontal. 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!

MOVEMENT TIP

This workout is great for anyone who wants to learn more ways to implement their sandbag and gain strength from playing with this unstable load. Add this in wherever makes sense for your schedule.

Pro Tip: Most of these workouts are more "workout" than accessory. Probably skip the regular workout on the day you do it and if anything throw in one of the other accessory programs.

WARM UP

Full Body Simple Warm UP!

5-10 reps of quality movement through each

10 Toe Touches
10 Boot Strappers
10 Inch Worm + Down Dog
10 Spider Man + Reach

WORKOUT

3 ROUNDS
400 Meter Run
Into
3 Rounds
9 Side to Side Sandbag Thruster
6/4 Push up + lateral sandbag drag.

REST 1 Min Between Rounds

RX Men: 50-60# Sandbag
RX Women: 25-40# Sandbag

RX+ 4 Rounds

Score: Total Time including the Rest.
Goal: Under 30 min

Alright guys, Im not going to lie this one is rough.
For this one you want to make sure you chose the
appropriate weight for your bag so that you can
push to get the thruster unbroken. Try to keep the
rounds in the 5-6 min range.

For the run - the distance should take you 1:30- 2:15
given that you get a 1 min rest inbetween rounds.
If this is still hard for you to achieve - shorten the run a bit to maybe 300m

If you are unable to run for space or weather reasons
you can sub Bike 30 (men)/20 (women) cal bike, Row 500 Meters
or even 2 min of Double unders, Single unders, low step ups, or taps.

For the sandbag thrusters get the bag on one shoulder with the elbows high. Keep your feet under shoulders & heels down.
reach your butt back and down and get to the bottom of the squat position, really
try to keep your elbows high while keeping the midline braced.
Stand hard and fast to pop the sandbag off of the body. Pop the bag up and over your head and onto the other shoulder. Work to pass through a fully locked out position when the bag is over your head before lowering back down.

For the push ups + lat sandbag drag set your feet up in a wider stance
for a stronger base. Start on one side of the bag and perform a
push up, make sure the chest and thighs
touch the ground while keeping
the hips slightly elivated. Keep belly nice and tight.
Come to full lockout at top of the push up.
Reach for the sandbag with the opposite
are while keeping the hips as square as
possible, rotation of the hips will come as
your body starts to fatigue and thats fine.
Drag and toss the bag across your body underneath. Try your best to fully clear
your sandbag across your body.

MOVEMENT TIP

WELCOME TO THE STREET PARKING SANDBAG WORKOUT!!!

This is our first official week of the Sandbag Accessory programming! We have had sandbag versions of the daily workouts for a while - but THIS is a sandbag specific workout with movementst that won't necessarily fit into the regular daily versions of the workout.

This workout is great for anyone who wants to learn more ways to implement their sandbag and gain strength from playing with this unstable load. Add this in wherever makes sense for your schedule.

Pro Tip: Most of these workouts are more "workout" than accessory. Probably skip the regular workout on the day you do it and if anything throw in one of the other accessory programs.

WARM UP

Full Body Simple Warm UP!

5-10 reps of quality movement through each

10 Toe Touches
10 Boot Strappers
10 Inch Worm + Down Dog
10 Spider Man + Reach

SQUAT WARM UP

HEEL SIT- 60 SECONDS
LUNGE HOLD- 30 SECONDS EACH LEG
SAMSON LUNGE- 30 SECOND HOLD (EACH SIDE)
PIGEON GLUTE STRETCH- 30 SECOND HOLD EACH SIDE
ASSISTED SQUAT HOLD- 60 SECONDS

WORKOUT

For Time

5 Rounds
10 Sandbag step overs (L)
5 Bear complex reps
10 Sandbag step overs (R)
5 Bear complex reps

RX Men: 50-60#
RX Women: 30-40#

Box Height Estimate: 20-24" Men/ 16-20" Women

1 Bear Complex Rep = Power Clean + Front Squat + Push Press + Back Squat + Push Press

For those of you with a heavier sandbag, if unable to adjust the weight, feel free to decrease the reps to 7 step overs/3 Bear complex meet the goal time.

Goal time: 20 Min

We are kicking this program off with a really good one for you guys!

NOTES:
We have a twist on the step over in this one so make sure you move carefully as you get more comfortable with the movement, breathe and keep your belly tight. WATCH THE DEMO video if you haven't seen it already!

For the sandbag step overs: First, clean the bag to your right shoulder. Make sure you are stable and the bag is secure on your shoulder. Plant your left hand on the box. Step your right foot on to the box. Keep your belly tight as you pick up your left foot and step it through to the other side of the box. Step your right foot to the floor, stand up all the way, turn and repeat from the other side.

Modify by lowering the weight or box height. Possible subs are Sandbag Step Ups, Sandbag Step Up Over or try it with a dumbbell in one hand.

The weight you choose should allow you to be CAPABLE of doing all reps of the Bear Complex unbroken. Doesn't mean you have to - just means you could if you wanted to.

For those complexes. You have a few options:

You can do it as written:

- Squat Clean
- Thruster
- Back Squat
- Back Rack Thruster

OR

You can do:
- Power Clean
-Front Squat
-Push Press or Jerk
- Back Squat
-Push Press or Jerk

Do not RUSH through these reps. Get set up well for the clean. Keep the back flat and focus on a great clean (either version).

If you are doing a thruster, make sure the sandbag is on the shoulders, heels are down, knees are out. Feed the press with the drive from the legs.

When lowering onto the back - BE CAREFUL and absorb the catch with the knees! Then make sure you are reset before squatting.

Reach the butt back and down, keep the heels down and chest up. Feed the press with the leg drive for this thruster or push press/jerk too!

MOVEMENT TIPS

SANDBAG STEP OVERS

SANDBAG BEAR COMPLEX