WARM UP

Full Body Warm Up
Running Warm Up

SANDBAG

20 MIN AMRAP
(As Many Rounds and Reps as Possible in 20 Min)
20 Sandbag Over Shoulder
200 M Burden Run
20 Alt Sandbag Slam
200 M Burden Run
20 Bent Over Sandbag Slam
200 M Burden Run

Ideal Sandbag Weights:
Men: 50-70#
Women: 25-45#

Score: Total Number of Completed Rounds + any Additional Reps
Goal: 3 Rounds +

20 minutes -- PACE YOURSELF!

For the sandbag over the shoulder - technique will vary slightly depending on what type of bag you have. BUT - in general you want the bag between your feet. Feet are roughly shoulder width apart with the heels down. Hinge at the hip and bend the knees enough to try and get at least your hands and part of your forearms under the bag. Lift your chest and tighten your belly. Drive through your heels as you lift the bag. Pull it in close to your body. Stand up hard and fast and roll the bag over your torso - finishing over the shoulder. USE THE POWER FROM YOUR LEGS!!!

For the burden run, clean and jerk the sandbag onto your back rack so it's on your shoulders with your hands holding it on both sides.

As you run, keep your chest up and eyes forward.  Take smaller steps to reduce the impact on your knees and back.

The sandbag slam starts with the bag on the ground between your feet. Grip the sides of the bag and clean it
 to your right shoulder. Step forward with your left foot, use your hips to slam the bag straight down to the ground.

The goal is to slam the bag down as hard as possible using power from forward rotation of your hips.

Set up and bring the bar to your left shoulder and repeat.

For the bent over slams, set up with your feet shoulder with apart.  Push your hips back, chest up slightly, belly tight and back is flat. Take a neutral grip or no-handle grip on the bag. You will maintain a hinged position as you pull the bag to your chest.  Keep your belly tight as you aggressively extend your arms toward the floor and slam the bag back to the ground. The power comes from the speed at which you can push the bag away from you.  So keep your base tight and think FAST with the arms.

WARM UP

Full Body Warm Up

SANDBAG

40 Sandbag Overhead Lunges
10 Drag and Pull
40 Sandbag Zercher Lunges
20 Drag and Pull
40 Sandbag Back Squats
30 Drag and Pull

Ideal Sandbag Weight:
Men: 50-70#
Women: 25-45#

Score: Total Time
Goal: 16 Min

As you fatigue in this workout, really focus on keeping your back flat and belly tight!

For the overhead lunges you will hold the sandbag in the overhead lockout position with the biceps by the ears. You may perform forward stepping, reverse stepping, or even walking lunges. Make sure you take a long enough step with the front leg so that your heel can be down on that foot when the back knee GENTLY touches the ground. Stand all of the way up between reps and alternate legs with each lunge. So for each set of 40 you end up doing 20 on each side.

The Drag and Pull with the Sandbag is SUPER fun. Basically you will be in a plank position on top of your bag with the top of the bag at about knee level. Keep the belly tight and butt down. Reach down and grab the bag by the handle with one hand and perform and explosive drag and almost press to get it out in front of you as much as possible. You will then pull it back using the same hand. If you need to you can almost "back up" a bit to get a longer pull. You should pull it back down to between the knees level. If you don't quite make it - you can crawl forward a bit. The next rep will be with the other hand/arm. Each drag (up) and pull (back) counts as 1 rep.

For the Zercher lunge, cradle the bag between forearms and biceps with your arms arms pinned to your torso. Keep your belly tight and lunge as described above.

For the Sandbag Squat you will power clean from the floor to your shoulder, then push press it up and over to your back, so the sandbag will be on your back. The feet should be shoulder width apart. Heels down. Raise the chest and tighten the belly. Reach the butt back and down and drive the knees out. Get the butt lower than the knees at the bottom. No collapsing or rounding the back at the bottom! Stand all of the way up at the top.

WARM UP

Full Body Warm Up
Squat Warm Up

SANDBAG

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.

WARM UP

Full Body Warm Up
Squat Warm Up

SANDBAG

15 MIN AMRAP
(As Many Rounds and Reps as Possible in 15 Min)
10 Front Squat
6 Shoulder Step Over
10 Hang Clean and Press
6 Shoulder Step Over

Ideal Sandbag Weights:
Men: 50-70#
Women: 25-45#

Score: Total Number of Completed Rounds + Any Additional Reps
GOAL: 5 + ROUNDS

For these squats, make sure the sandbag is resting on the biceps with the elbows high! Keep the chest up, but do not overextend the back. Keep the belly tight!

Reach the butt back and down trying to keep the elbows and chest up as you descend. Drive the knees out and keep the heels down throughout. The bottom position should be where the butt is lower than the top of the knee. Do not collapse in this position. Do not go so low that the back starts to round.

To stand, lead with the chest and elbows - keeping the sandbag on the biceps and elbows high. Stand fully for each rep.

For the sandbag step overs, choose a box that is roughly 22-24in for men and 18-20in for women. 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, 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.

For the hang clean and press you will first deadlift the sandbag to the waist. Your feet should be under the hips with the heels down. Arms are long and straight. You will dip by hinging at the hip slightly and bending the knees. From here you will basically jump (stand up hard and fast) and SHRUG to make the sandbag weightless. Guide the sandbag UP the body by pulling the elbows high and outside. Pull YOURSELF down into a partial squat. Heels down, butt back, knees out, elbows high with the sandbag on the biceps, belly tight. Stand up all the way.

From here, press the bag straight up overhead. Squeeze your quads, your butt, and keep your belly tight. Extend your arms all the way so the bag is overhead and biceps are by the ears.

If the bag is too heavy, you can add a push or jerk.

WARM UP

Full Body Warm Up
Squat Warm Up

SANDBAG

2 Rounds
800m Burden Run or 400 m Burden Walk
40 Sandbag Push Up Drag

Ideal Sandbag Weights:
Men: 50-70#
Women: 25-45#

Score: Total Time
GOAL TIME: 20 MIN

These are long rounds but should be kept under 10 minutes. And, those push up and drags take longer than you think so give yourself at least 4 minutes for that. Choose between the burden run vs walk based on what you can complete in under 6 minutes.

For the burden run, clean and jerk the sandbag onto your back rack so it's on your shoulders with your hands holding it on both sides.

As you run, keep your chest up and eyes forward. Take smaller steps to reduce the impact on your knees and back.

For the push up and lateral drag you will 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 you will reach under and across and drag the bag to the left side of our 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 he way across a little plank side step so you can start the next pull in a good position. One push up + on drag = 1 rep.

WARM UP

Full Body Warm Up

SANDBAG

16 MIN AMRAP
(As Many Rounds and Reps as Possible in 16 Min)
40 Alt Sandbag Slams
60 Shoulder to Shoulder
40 Alt Sandbag Slams
80 Sandbag Back Squats

Ideal Sandbag Weights:
Men: 50-70#
Women: 25-45#

Score: Total Rounds + Any Additional Reps in 16 Min
GOAL: 1 ROUND + as far as you can get into Round 2

One round of this is 220 reps and each rep of the slams takes time. So, shoot for one really good round of high quality reps and really explosive SLAMS.
Whatever bonus reps you get into round 2 are just that, a bonus.

The sandbag slam starts with the bag on the ground between your feet. Grip the sides of the bag and clean it
to your right shoulder. Step forward with your left foot, use your hips to slam the bag straight down to the ground.

The goal is to slam the bag down as hard as possible using power from rotation in your hips.

Set up and bring the bar to your left shoulder and repeat. Each slam is 1 rep so 40 alternating is 20 from each shoulder.

For the shoulder to shoulder you will have your sandbag on one shoulder. Feet are between hip and shoulder width apart. Chest up. Belly tight. Dip keeping the heels down and allowing the knees to come forward. Reach the hips back slightly but keep the chest lifted.

Stand up hard and fast. Pop the sandbag off of the shoulder and finish with a press straight to lock out. Biceps by the ears. Standing tall. Locked out elbows. Belly tight. Lower the bag down onto the opposite shoulder. Each time you press counts as one rep. So 12 reps is 6 one each side.

For the Sandbag Squat you will power clean from the floor to your shoulder, then push press it up and over onto your back. The feet should be shoulder width apart. Heels down. Raise the chest and tighten the belly. Reach the butt back and down and drive the knees out. Get the butt lower than the knees at the bottom. No collapsing or rounding the back at the bottom! Stand all of the way up at the top.

SANDBAG 111019

TIP SB BEAR COMPLEX NOV 10TH 2019

WARM UP

Full Body Warm Up

SANDBAG

5 ROUNDS FOR TIME
15 Ground to overhead
10 x Bear Complex

1 Bear Complex = Power Clean + Front Squat + Thruster + Back Squat + Back Rack Thruster

(So for each round you do 15 Ground to OG and then go through that complex 10x)

Ideal Sandbag Weight:
Men: 50-70#
Women: 25-45#

Goal: 20 Min

For the sandbag ground to overhead, grab hold of the overhand or neutral 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 Bear Complex 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.

1 rep of the bear complex is:
- Power Clean
- Front Squat
- Push Press or Jerk
- Back Squat
- Push Press or Jerk

You can also combine the movements into one smooth continuous movement:
- Squat Clean
- Thruster
- Back Squat
- Back Rack Thruster

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!

WARM UP

Full Body Warm Up
Running Warm Up

SANDBAG

20 Min AMRAP
(As Many Rounds and Reps as Possible in 20 Min)
200 M Burden run
7 Clean and toss over box.

Ideal Sandbag Weight:
Men: 50-70#
Women: 25-45#

Score: Total Number of Completed Rounds + Any Additional Reps
Goal: 7 + rounds

To pace this workout, set yourself up to maintain sub-3 minute rounds. That may mean reducing the load of the bag if possible, switching the burden run to 100m or a normal 200m run, or going doing 5 reps of the clean & toss over instead of 7. Try a practice round in your warm up and adjust as needed so that in the workout you stay consistent with your choices!

For the burden run, clean and jerk the sandbag onto your back rack so it's on your shoulders with your hands holding it on both sides.

As you run, keep your chest up and eyes forward. Take smaller steps to reduce the impact on your knees and back.

For power clean & toss over, the sandbag will start on the ground. Feet under the hips roughly. Knees are bent, sandbag is close to the body, chest is up, arms are straight. Stand by driving the heels down and lifting the chest. Stand up hard and fast (jump) SHRUG the shoulders. Shoot the elbows around and forward FAST to get the sandbag on the biceps with the elbows high. As you shoot the elbows around you will pull yourself under into a partial front squat. Throw the bag over a box, bench, or racked barbell to complete the rep.

WARM UP

Full Body Warm Up

SANDBAG

5 ROUNDS
20 Sandbag Shoulder to Shoulder
10 Sandbag Row (L)
10 Sandbag Row (R)
10 Sandbag Burpee

Ideal Sandbag Weights:
Men: 50-70#
Women: 25-45#

Score: Total Time
Goal: 20 Min

For this workout you will start with 20 sandbag shoulder to shoulder reps.

This is basically a push press from one shoulder to the other.

Start with the bag on one shoulder with the hands underneath it. Dip by bending the knees and pushing the butt back slightly. Make sure the heels stay down, knees don't cave in, and chest stays up. Stand up hard and fast to pop the bag off of the shoulder. Press it up over your head and lower onto the other side.

If comfortable when lowering absorb with a dip and allow that to send you into the next rep.

For the rows you will hold the sandbag by the handles in one hand only. Bend at the hip and allow a slight bend at the knee. Keep the belly tight, chest up, and heels down. Pull the bag into your body with the elbow going back. Arm will hang straight from the shoulder at the bottom. Control both the up and down of each rep.

You will do 10 with one arm then 10 with the other.

If your bag has no handles you may sub 20 bent over rows with 2 hands.

The sandbag burpee is just that. Do a burpee with the chest hitting the bag, jump or step the feet in, get into a good set up with chest up and knees bent - arms straight gripping the bag. Then you will stand up hard and fast with straight arms until you finish with your hips and knees. Guide the bag up keeping it close to your body. Press to lock out over your head.

WARM UP

Full Body Warm Up

SANDBAG

15 Min AMRAP
(As Many Rounds and Reps as Possible in 15 Min)
16 Drag and Pull (Alternating)
12 Suitcase Lunge (Left)
12 Suitcase lunge (Right)

Ideal Sandbag weights:
Men: 50-70#
Women: 25-45#

Score: Total Time
Goal: 4 Rounds +

For the drag and pull you will start in a plank position with the bag down between the legs by the hips. Grab with right hand and drag it up until it is past your head in front of you. With that same hand - pull it back to where you started. Then switch hands. Each drag + pull = 1 rep. You will alternate right and left per rep for a total of 8 drag + pulls per arm per set.

The goal here is to keep a solid plank position, and allow a slight rotation in the drag and pull. Don't allow the butt to get too high or the hips to sag. Keep the belly tight!

The idea of the suitcase lunge is just that. Hold it like a suitcase and lunge (we love the reverse lunge the best for this). You will hold the bag in the same hand as the forward foot. So for example - you will hold the bag in your right hand and step back for a reverse lunge with your left. The bag is next to the front leg/knee at the bottom of the lunge.

If you are not tall...and the bag hits the ground - you have 3 options. Go with it, bend the arm a bit at the bottom (this is what Julian is doing in the demo video), or if it's all a big hassle based on your height and bag - just throw it up on your shoulder and do them that way!

MOVEMENT TIP

WARM UP

Full Body Warm Up

SANDBAG

3 Rounds
Each round is a 5 Min AMRAP
(As Many Rounds and Reps as Possible 5 Min)

20 Sandbag Power Cleans
15 Front squats
10 Bent over Slams

Rest 1 Min between rounds

Ideal weight for sandbags:
Men: 50-70#
Women: 25-45#

Score: Total Number of Completed Rounds from all AMRAPs combined + add up all additional reps.
Goal: 6 Rounds +

Start over at the beginning for each amrap. One minute will go by fast in that minute break, focus on long exhales to help you recover. Move well, and take the time to find good set up positions!

For this movement, the sandbag will start on the ground. Feet under the hips roughly. Knees are bent, sandbag is close to the body, chest is up, arms are straight. Stand by driving the heels down and lifting the chest. Stand up hard and fast (jump) SHRUG the shoulders. Shoot the elbows around and forward FAST to get the sandbag on the biceps with the elbows high. As you shoot the elbows around you will pull yourself under into a partial front squat. Stand fully to complete the movement.

For these squats, make sure the sandbag is resting on the biceps with the elbows high! Keep the chest up, but do not overextend the back. Keep the belly tight!

Reach the butt back and down trying to keep the elbows and chest up as you descend. Drive the knees out and keep the heels down throughout. The bottom position should be where the butt is lower than the top of the knee. Do not collapse in this position. Do not go so low that the back starts to round.

To stand, lead with the chest and elbows - keeping the sandbag on the biceps and elbows high. Stand fully for each rep.

For the bent over slams, set up with your feet shoulder with apart. Push your hips back, chest up slightly, belly tight and back is flat. Take a neutral grip or no-handle grip on the bag. You will maintain a hinged position as you pull the bag to your chest. Keep your belly tight as you aggressively extend your arms toward the floor and slam the bag back to the ground. The power comes from the speed at which you can push the bag away from you. So keep your base tight and think FAST with the arms.

WARM UP

Full Body Warm Up

SANDBAG

18 Min AMRAP
(As Many Rounds and Reps as Possible in 18 Min)

1 Sandbag Sumo High Pull
1 Sandbag Sit Up
1 Sandbag Seated Press
2 Sandbag Sumo High Pull
2 Sandbag Sit Up
2 Sandbag Seated Press
3 Sandbag Sumo High Pull
3 Sandbag Sit up
3 Sandbag Seated Press...

Keep adding 1 rep per movement and see how far you can get in 18 min!

Ideal Sandbag Weights:
Men: 50-70#
Women: 25-45#

Score: Total Reps (This will require math at the end....challenge accepted!)
Goal: 165 Reps + (This is through the round of 10-10-10)

The first few rounds might feel easy. But don't be fooled, it gets juicy quick! Try to figure out the pace you would like to have around the 7th and 8th rounds, start with that pace, and do everything you can to maintain.

For the sumo deadlift high pulls you will have a wide stance with the feet. Hands on the narrow handle.

Sandbag will start on the ground . Your heels should be down, knees out, chest over the sandbagt, arms straight, knees bent. You will stand hard and fast with the arms straight, add a shoulder shrug, then the elbows will come high and outside. Keep the shoulders pulled back throughout. Bring the handle or handles of the sandbag to the chest.

To return think arms, shoulders, hips then knees. Keep the back FLAT on the way down.

You can do anything you want with your feet in the sit ups, just keep them in contact with the ground. Hold the sandbag between your forearms and chest so that when you sit up it is resting on your biceps. Of course - if you have a really heavy sandbag you may need to switch to a lighter dumbbell or plate.

If weighted situps aren't happening do regular situps without the weight.

For the seated press, sit up tall with a neutral spine. Chest up, ribcage down. Start with the bag on your shoulders/biceps, elbows high. Keep your belly tight as you press the bag straight up overhead. Lock out your arms at the top with biceps by the ears.

SANDBAG 92919

TIP PACING 9-29

WARM UP

Running Warm Up
Full Body Warm Up

SANDBAG

160 Sandbag Lunges
Every 2 Min:
200 M Burden Run

then
Rest 2 min
then

60 Push Up Drag
Every 2 Min
200m run

Ideal Sandbag Weights:
Men: 50-70#
Women: 30-45#

Score: Total Time
Goal Time: 25 min

Workout Flow:
Run 200 Meters (Carry Sandbag if you can keep good pace - that is burden run). For the rest of the time you have up to 2 min - do as many lunges as you can. When the clock hits 2 min - another run/burden run. Come back in - lunges until 4:00.

Keep repeating until you complete 160 lunges.

Rest 2 Min

Repeat the same idea with the sand bag push up + drag. (60 Reps total)Don't fall into the vortex! Try to give yourself a least a minute to work between runs!!

For the lunges clean and jerk the sandbag onto your back rack so it's on your shoulders with your hands holding it on both sides.

You may choose from forward stepping, reverse, or even walking lunges. You will alternate legs so for the set of 60 - it's 30 per. Drive off of the heel and don't allow the knees to cave.

We like the reverse lunge because the working leg stays planted so you end up being able to drive through the heel really well. You will step back and keep the heel down. Don't allow the knee to cave in. GENTLY touch the ground with the leg (knee) you stepped back with. Then drive off of the front foot (heel) to bring you back to standing. Switch legs for the next rep.

For the burden run, this should take at the most 1:20 seconds. Any longer than that and just do an unweighted run or shorten the distance.

You should have the bag in the correct position on your shoulders, it is the same as for your lunges.

As you run, keep your chest up and eyes forward. Take smaller steps to reduce the impact on your knees and back.

For the push up and lateral drag, start
in a plank position with your bag just to the outside your right hand. First do a push up, then
with your left hand you will reach under and across and drag the bag to the left side of our 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 + on drag = 1 rep.

For the 200m run, you're working with less than a minute. Shorten the distance if needed. If unable to run due to space or weather purposes - 45 seconds of doubles/singles/low step ups/Mtn Climbers/taps to a low target.

MOVEMENT TIP

100 Sandbag Burpee
(Burpee to Sandbag Overhead)

Every Minute: 10 Sandbag Hop Overs

Ideal weights for Sandbags:
Men: 50-70#
Women: 30-45#

Score: Total Time
Goal Time: 15 Min

Keep the goal time in mind if you are working with a heavier bag and consider reducing the reps. Also for bags without handles, you might stick with a burpee sandbag over the shoulder.

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 hop overs you will stand next to your bad and hop laterally over the narrow side. Ideally you hop and land with two feet but you may modify to a skip over or do a lateral shuffle. Think fast toe taps on the bag as you step laterally on and over to the other side.

For Time:
75 Push Up Drag
75 Sandbag Burpees

Every Minute on the Minute*
(including the first minute!)

10 Sandbag Hop Overs

NO RX or RX+ weight - use the bag you've got.
Suggested weight range:
Men: 50-65#
Women: 25-45#

Score: Total Time
Goal: 25 Min or Less

START WITH HOP OVERS IN THE FIRST MINUTE!

This will be a long one and it's just good old fashioned WORK. Set a manageable target of push up-drags and sandbag burpees that you can get in each minute and commit to it!

For the hop overs you will stand next to your bad and hop laterally over the narrow side. You may also do a lateral shuffle. Think fast toe taps on the bag as you step laterally on and over to the other side.

For the push up and lateral drag you will 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 you will reach under and across and drag the bag to the left side of our 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 he way across a little plank side step so you can start the next pull in a good position. One push up + on drag = 1 rep.

For the sandbag burpees 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!

20 MIN AMRAP
(As Many Rounds and Reps as Possible in 20 Min)

400 Run
30 Air squats
15 Sandbag over Shoulder

Rx Men: 50-65#
Rx Women: 25-40#

Score: Total Number of Completed Rounds + Any Additional Reps
Goal: 4 Rounds +

To complete at least four rounds in 20 minutes you'll need to shoot for sub-5 minute rounds. Definitely keep your runs under 3 minutes and breathe! Work on efficiency and rhythm with the Sandbag Over Shoulders so you aren't chasing your bag all over the place!

For the 400m run, you're working with 2-3 minutes. If unable to run due to space or weather purposes - 2 min doubles/singles/low step ups/Mtn Climbers/taps to a low target.

For the air squats - you will have the feet shoulder width apart. Reach the butt back and down, keep the heels down, drive the knees out and keep the chest up. Get the butt below the knees at the bottom and stand all of the way up at the top of each rep.

For the sandbag over the shoulder - technique will vary slightly depending on what type of bag you have. BUT - in general you want the bag between your feet. Feet are roughly shoulder width apart with the heels down. Hinge at the hip and bend the knees enough to try and get at least your hands and part of your forearms under the bag. Lift your chest and tighten your belly. Drive through your heels as you lift the bag. Pull it in close to your body. Stand up hard and fast and roll the bag over your torso - finishing over the shoulder. USE THE POWER FROM YOUR LEGS!!!

20 Alternating Hang Clean & Press
12 Bear Hug Lunges

18 Alternating Hang Clean & Press
12 Bear Hug Lunges

16 Alternating Hang Clean & Press
12 Bear Hug Lunges

14 Alternating Hang Clean & Press
12 Bear Hug Lunges

....Keep lowering Alternating Hang Clean & Press Number by 2 per Round - Keep Bear Hug Lunges at 12 Until...

2 Alternating Hang Clean & Press
12 Bear Hug Lunges

Ideal weight for Men: 50-70#
Ideal weight for Women: 25-45#

Score: Total Time
Goal: Under 25 Min

The bear hug grip is sneaky. Make sure you keep the bag close to your body but can still allow yourself to breathe in those lunges.

In the hang clean and presses you might try not using the handles!

For the alternating hang clean and press, step your feet outside the bag then grip the sides of the bag on the short side and deadlift it to the waist.

Arms are long and straight. Dip by hinging at the hip slightly and bending the knees. From here you will basically jump (stand up hard and fast) and SHRUG to make the sandbag weightless. Guide the sandbag UP the body by pulling the elbows high and outside. Pull YOURSELF down into a partial squat allowing the bag to meet on one shoulder. Keep your heels down, butt back, knees out.

From here you will take it overhead by pressing or push pressing. Stand up hard and fast to pop the sandbag off the shoulder. Punch the sandbag up and over your head until arms are fully extended. Lower the bag back to your shoulder then to the waist, bag between your legs to set up for the next rep.

For the bear hug lunge, hold the bag against your chest with your arms wrapped around the bag. Keep your belly tight, chest up and draw your elbows back alongside your ribcage to keep the bag close to your body. You may choose from forward stepping, reverse, or even walking lunges.

You will alternate legs so for the set of 12 for example - it's 6 per leg. Drive off of the heel and don't allow the knees to cave. We like the reverse lunge because the working leg stays planted so you end up being able to drive through the heel really well. You will step back and keep the heel down. Don't allow the knee to cave in. You will GENTLY touch the ground with the leg (knee) you stepped back with. Then drive off of the front foot (heel) to bring you back to standing. Switch legs for the next rep.

WARM UP

Running Warm Up
Full Body Warm Up

WORKOUT

For Time:

800 M Burden run
30 Alt Sandbag Slams
50 Sandbag Step up and overs
30 Alt Sandbag Slams
800 M Burden Run

No Rx or RX+:

Men: 50-70#
Women: 25-45#

Score: Total Time
Goal Time : 26 Min

For the burden run, clean and jerk the sandbag onto your back rack so it's on your shoulders with your hands holding it on both sides.

As you run, keep your chest up and eyes forward. Take smaller steps to reduce the impact on your knees and back.

The sandbag slam starts with the bag on the ground. Feet under the hips roughly. Knees are bent, sandbag is close to the body, chest is up, arms are straight. Grab the sides of the bag. Drive your heels down and keep your chest up. Stand up hard and fast and guide the bag to your right shoulder. Step forward with your left foot, use your hips to slam the bag straight down to the ground. Set up and bring the bar to your left shoulder and repeat.

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.

WARM UP

Running Warm Up
Squat Warm Up

WORKOUT

FOR TIME:

50 Back Squats
50 Push Up & Lateral Drag
50 Back Squats

EVERY 2 MIN: RUN 200 M

Rx Men 50-65#
Rx Women 25-45#

Score: Total Time
Goal: Under 30 min

DON'T DO THE RUN IN THE FIRST MINUTE! -- Start on the back squats at 0:00.

When you do the 200m run, try to keep it to 60 seconds. If it's going too much over, shorten the distance so you have at least a minute to do the movements and don't end up just running the whole time!

If unable to run due to space or weather purposes - 1 min doubles/singles/low step ups/Mtn Climbers/taps to a low target.

For the Sandbag Squat you will power clean from the floor to your shoulder, then push press it up and over to your back, so the sandbag will be on your back. The feet should be shoulder width apart. Heels down. Raise the chest and tighten the belly. Reach the butt back and down and drive the knees out. Get the butt lower than the knees at the bottom. No collapsing or rounding the back at the bottom! Stand all of the way up at the top.

For the push up and lateral drag you will 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 you will reach under and across and drag the bag to the left side of our 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 he way across a little plank side step so you can start the next pull in a good position. One push up + on drag = 1 rep.

WORKOUT

WARM UP

Full Body Simple Warm Up
Squat Warm Up
Shoulder Warm Up

WORKOUT

For Time

21 Lungesters
21 Sandbag Power Clean+ Throw over

Rest 1 Min

2 Rounds
15 Lungesters
15 Sandbag Power Clean+ Throw over

Rest 2 Min

3 Rounds
9 Lungesters
9 Sandbag Power Clean+ Throw over

Ideal weight for Sandbags:
Men: 50-70#
Women: 25-45#

Score: Total Time including rest
Goal: Under 25 minutes

These reps take some time. Make sure you don't get crazy with the throw over and have to go chasing your bag all over the place!

For the lungesters you will clean the sandbag to the biceps with the elbows high. You may perform the lunges portion as reverse stepping or forward stepping. Make sure you take a long enough step that your front heel stays down when your back knee LIGHTLY touches the ground. Don't allow the forward knee to cave in. Keep the belly tight and chest up. You will perform a lunge on each side.
AND THEN
Put the feet at shoulder width apart. Heels down. Sandbag still on the biceps with the elbows high. Reach the butt back and down. Keep the heels down and drive the knees out. Keep the chest up and belly tight. Get the butt lower than the knees at the bottom. Drive up hard and fast out of the squat. Pop the sandbag up, move your face out of the way. Keep the belly tight and press the bag straight up to lock out - finishing with the biceps by the ears! Rib cage down and belly tight.

For power clean & throw over, the sandbag will start on the ground. Feet under the hips roughly. Knees are bent, sandbag is close to the body, chest is up, arms are straight. Stand by driving the heels down and lifting the chest. Stand up hard and fast (jump) SHRUG the shoulders. Shoot the elbows around and forward FAST to get the sandbag on the biceps with the elbows high. As you shoot the elbows around you will pull yourself under into a partial front squat. Throw the bag over a box, bench, or racked barbell to complete the rep.