WARM UP
WORKOUT
This workout is the first workout from the new "SP Sandbag Program: Series 1" - one of the new series you will be able to find on the new my.streetparking.com logging platform. COMING VERY SOON!
Sandbag: Series 1 is a collection of 12 workouts that you can complete in 15-25 minutes. The only equipment you'll need is your sandbag!
WARM UP
SANDBAG GENERAL WARM UP
WORKOUT
50 Front Squats
then
3 Rounds of
15 Seated Press
20 Supine Toe Touches
25 Bent Over Rows
30 Floor Press
then
50 Back Squats
Suggested Sandbag Loading:
Men: 50-70#
Women: 25-45#
Score: Total Time
Goal: 20-25 Minutes
COACHES NOTES
Adjust the reps on the seated press to something you can do in at least 2-3 sets the whole way through. If 10 reps is more doable with a heavier bag, go for it.
Check out the demo video for a smooth way to get into position for the pressing movements.
It's one set of front squats and one set of back squats. The 3 rounds of the other stuff is sandwiched in between!
FRONT SQUATS
The bag should rest on the biceps with upper arms parallel to the floor. Keep the belly tight and chest up as you descend into the bottom of the squat with hips below knees and as you return all the way to standing.
CUSTOMIZATION
Shoulder Squat
SEATED PRESS
Sit on the floor with legs extended in front of you. Lift your chest up and keep a long spine. Bend your knees if you need to. Belly stays tight as you press the bag all the way overhead.
CUSTOMIZATIONS
Standing Press
Shoulder to Shoulder
SUPINE TOE TOUCHES
Laying on your back with the bag pressed up over your chest, raise your legs up to touch the bag, then lower with control back to the floor. Draw your bellybutton down toward your spine as you lower the legs to avoid overarching your back.
CUSTOMIZATIONS
Single Leg Toe Touches
BENT OVER ROWS
Slow down with this movement and avoid using your hips to create momentum. Keep your belly tight and just use your arms and lats to pull the bag up to the chest and lower with control.
FLOOR PRESSES
Legs can be straight or knees bent while lying on your back. Press palms into the bag itself rather than using the handles. Again, movement should be very controlled. Bag touches the chest every time and finishes with arms locked out above the mid chest.
CUSTOMIZATION
Push Ups
BACK SQUAT
With the bag on your back rack, send the hips back and down. Keep your chest up, belly tight, and eyes forward as you lower hips below the knees and stand all the way back up to finish the rep.
CUSTOMIZATION
Shoulder Squat
The new SP logging system is coming soon! Once it is here you will find all of your favorite weekly accessory programs and Street Parking Extra Programs under "Extra Programs" and put together as series that you can follow at your own pace!
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.
WARM UP
SANDBAG GENERAL WARM UP
WORKOUT
150 Sandbag Back Squats
Every minute on the minute starting at 1:00,
6 Plank Up & Overs
Suggested Sandbag Loading:
Men: 50-70#
Women: 25-45#
Score: Total Time
Goal: 10:00-15:00
COACHES NOTES
Obviously, this is a lot of squats. But if you get 10-15 reps in each minute window, you'll be good to go. You'll be able to bank up some extra reps in that first minute. Just don't go crazy and overdo it! If you are working with a heavier bag, you may need to reduce the reps to 100-120 to stay within the goal. We definitely don't want you going past 15 minutes today.
SANDBAG BACK SQUAT
Power clean the bag 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.
CUSTOMIZATIONS
Adjust the reps to fit the movement time window.
Sandbag Shoulder Squats
PLANK UP & OVER
Start in a plank position on one side of the bag. Walk both hands up onto the bag and then over to the other side. When both hands plant on the opposite side, the rep is complete. Walk you hands back up and over to the other side.
CUSTOMIZATIONS
Plank Shoulder Taps
The new SP logging system is coming soon! Once it is here you will find all of your favorite weekly accessory programs and Street Parking Extra Programs under "Extra Programs" and put together as series that you can follow at your own pace!
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.
WARM UP
SANDBAG GENERAL WARM UP
WORKOUT
5 Rounds
10 Seated Press
10 Alternating Drag & Pull
30 Back Rack Lunges
Rest 1 minute between rounds
Suggested Sandbag Loading:
Men: 50-70#
Women: 25-45#
Score: Slowest Round Only
Goal: 2:30-4:00
COACHES NOTES
If you are working with a really heavy bag, you may need to adjust the reps on the seated press or go to a standing version. Those should take 20-40 seconds each time and be performed in 1-2 sets the whole way. Keep your butt down in the drag and pull. To start each rep, the bag should be down by your lower torso so you can get a nice long drag. Each drag and pull with one arm is 1 rep, so it's 5 per arm per round. Shoot for bigger sets on the lunges. You should be able to do a bare minimum of 10 at a time, ideally more like 16 if not unbroken. Remember, you get to rest after you finish those!
CUSTOMIZATIONS
SEATED PRESS
Reduce the reps to 7
Standing Shoulder Press
ALTERNATING DRAG & PULL
16 Plank Lateral Drags
BACK RACK LUNGES
Shoulder Racked Lunges (Switch shoulders every 15 reps)
The new SP logging system is coming soon! Once it is here you will find all of your favorite weekly accessory programs and Street Parking Extra Programs under "Extra Programs" and put together as series that you can follow at your own pace!
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.
WARM UP
SANDBAG GENERAL WARM UP
WORKOUT
60 Sandbag Hop Overs
30 Bearhug Squats
20 Sandbag Toe Touch + Sit Ups
30 Push Up + Lateral Drag
Rest 2 Minutes
30 Push Up + Lateral Drag
20 Sandbag Toe Touch + Sit Ups
30 Bearhug Squats
60 Sandbag Hop Overs
Suggested Sandbag Weight:
Men: 50-70#
Women: 25-45#
Score: Total Time
Goal: 15-20 Minutes
COACHES NOTES
Make sure you practice the toe touch + sit up for a few minutes before the workout if you are new to this movement. After you've given it some solid attempts, you can always customize. Each part of this workout should take 7-9 minutes. If you are creeping up to the 10 minute mark in the first part, make some adjustments for after the 2 minute break. Remember you can reduce the reps if you are working with a heavier bag and can't change the weight. Just try to do it before you start rather than in the middle of the movement.
SANDBAG HOP OVERS
Stand next to your bag 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.
CUSTOMIZATIONS
Sandbag Shuffle
Skip Overs
SANDBAG BEAR HUG SQUAT
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. 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.
CUSTOMIZATIONS
Adjust the reps to fit the movement time window.
Shoulder Racked Sandbag Squats (switch shoulders halfway through)
SANDBAG TOE TOUCH + SIT UP
This is a combination of a supine toe touch and a sandbag sit up keeping the arms extended. Start on your bag with arms extended vertically, holding the bag over your chest. Raise the legs to touch shins to the bag. As the legs lower to the floor, use that momentum to sit up. Press up out of the shoulder and keep the chest high!
CUSTOMIZATIONS
Adjust the reps to fit the movement time window.
1/2 reps toe touches + 1/2 reps sit ups
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)
The new SP logging system is coming soon! Once it is here you will find all of your favorite weekly accessory programs and Street Parking Extra Programs under "Extra Programs" and put together as series that you can follow at your own pace!
WARM UP
SANDBAG GENERAL WARM UP
WORKOUT
50 Sandbag Burpees
100 Back Squats
50 Sandbag Burpees
Suggested Sandbag Weight:
Men: 50-70#
Women: 25-45#
Score: Total Time
Goal: 17-25 minutes
COACHES NOTES
The time may vary on this one if you are working with a heavier bag, so don't worry too much about the goal time. If you think you'll be way over, then lower the reps to 40-80-40. The first block of burpees should take 5-7 minutes. The squats should take 7-10 minutes. The final block of sandbag burpees should be a fight, and take 5-8 minutes.
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!
CUSTOMIZATIONS
Adjust the reps to fit the movement goal window
SB Burpee High Pull
No Push Up Sandbag Burpee
SANDBAG BACK SQUAT
Power clean the bag 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.
CUSTOMIZATIONS
Adjust the reps to fit the movement time window.
Single Shoulder Sandbag Squats (Switch at halfway point)
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.
WARM UP
TOTAL BODY DUMBBELL WARM UP
WORKOUT
10 Push Up + 180° Sprawls
10 Squat Clean Thrusters
9 Push Up + 180° Sprawls
9 Squat Clean Thrusters
8 Push Up + 180° Sprawls
8 Squat Clean Thrusters
...
Keep reducing by one rep all the way down to 1
Suggested Sandbag Loading:
Men: 50-70#
Women: 25-45#
Score: Total Time
Goal: 15-20 Minutes
COACHES NOTES
This is a descending ladder for these two movements. Theoretically, it should get easier having to do less reps each time but as fatigue sets in it may not feel that way! Make sure you keep the hips in line with the shoulders on the 180° sprawls. For that movement, make sure you are breathing and not trying to move to fast. There and back is one rep. If this is a new movement for you, it will feel awkward at first. But, as the workout progresses, you will find your rhythm. Note that once you complete the round of 8 reps for both movements, you are halfway there!
PUSH UP + 180° SPRAWL
Start standing in front of your bag. Plant your hands on the bag and jump your feet back to a plank position with shoulders over wrists, belly, butt, and quads squeezed so the whole body is in line. Perform a push up, touching your chest to the bag then pressing back up to plank. Then walk your feet in a half circle around the bag as you adjust your hands on top of the bag until you are in a plank position on the other side. Perform another push up, then walk you hands and feet back to the other side. That is one rep. You do not need to stand back up between reps.
CUSTOMIZATION
2 Push Up + Overs
SQUAT CLEAN THRUSTER
For the squat clean thrusters you will start with the sandbag on the ground. You will have a slight bend in the knee, heels down, arms straight, sandbag close to the body, chest up.
Stand keeping the arms long and sandbag close to the body. Drive through the heels and pick up speed after you pass the knees. Almost jump with the sandbag as you shrug the shoulders, and pull yourself underneath as the elbows shoot through and the sandbag lands on the biceps. You will land in the bottom of the squat with the elbows high. Knees are out, heels are down, chest is up. Feet are now about shoulder width apart.
Stand fast out of the squat driving through the heels and pop the weight off of the biceps. Move your face out of the way as you press the sandbag up, drive the head through as you press out to finish with the sandbag completely locked out and over the middle of your body. Keep the ribcage pulled down and belly tight!
CUSTOMIZATIONS
Single Shoulder Cluster
Power Clean + Thruster
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.
WARM UP
SANDBAG GENERAL WARM UP
WORKOUT
100 Sandbag Over the Shoulders
Every minute on the minute starting at 1:00, perform 4 Lateral Burpees over the bag.
Suggested Sandbag Weight:
Men: 50-70#
Women: 25-45#
Score: Total Time
Goal: 9-14 minutes
COACHES NOTES
Good one to go full send today. Okay maybe not FULL send but you should go hard. There will be some component of pacing to get through all 100 reps without falling apart. Shoot for 12-18 reps in the first minute. Then when the burpees come into play, think smooth and steady. The 4 reps should take 15-20 seconds each time. This will give you enough time to get around 8-12 over the shoulders in the rest of the minute.
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!!!
CUSTOMIZATIONS
Adjust the reps if working with a heavier bag
Sandbag High Pull
LATERAL BURPEE OVER SANDBAG
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.
CUSTOMIZATIONS
No Push Up Lateral Burpee Over Bag
Regular Burpee
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.
WARM UP
SANDBAG GENERAL WARM UP
WORKOUT
20 Minute AMRAP
(As Many Rounds and Reps as Possible)
20 Sandbag Hop Overs
15 Bent Over Slams
10 Front Rack Lunges
5 Sandbag Clusters
Suggested Sandbag Weight:
Men: 50-70#
Women: 25-45#
Score: Total Rounds Completed + Any Additional Reps
Goal: 6-9 Rounds
COACHES NOTES
The hop overs shouldn't eat up much clock time, choose a variation you can get through in about 20 seconds each time. Be aggressive on the slams, it's more about setting up properly to deliver max power in the slam than trying to go super fast. Remember belly tight on the lunges, keep the elbows high. A cluster is a squat clean into a thruster. The best approach would be to drop the bag after pressing overhead, quick reset, then immediately get set up for the next rep.
SANDBAG HOP OVERS
Stand next to your bag 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.
CUSTOMIZATIONS
Sandbag Shuffle
Skip Overs
BENT OVER SLAM
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.
CUSTOMIZATIONS
Bent Over Row
Sandbag High Pull
SANDBAG FRONT RACK LUNGE
Clean the back up to your shoulders so that it is resting on your biceps and your upper arms are parallel to the floor. Keep your belly tight and chest up. 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.
CUSTOMIZATIONS
Shoulder Racked Lunge
Shoulder Racked Step Up
Adjust reps if working with a heavier bag
SANDBAG CLUSTER
For the squat clean thrusters you will start with the sandbag on the ground.
You will have a slight bend in the knee, heels down, arms straight, sandbag close to the body, chest up.
Stand keeping the arms long and sandbag close to the body. Drive through the heels and pick up speed after you pass the knees. Almost jump with the sandbag as you shrug the shoulders, and pull yourself underneath as the elbows shoot through and the sandbag lands on the biceps. You will land in the bottom of the squat with the elbows high. Knees are out, heels are down, chest is up. Feet are now about shoulder width apart.
Stand fast out of the squat driving through the heels and pop the weight off of the biceps. Move your face out of the way as you press the sandbag up, drive the head through as you press out to finish with the sandbag completely locked out and over the middle of your body. Keep the ribcage pulled down and belly tight!
CUSTOMIZATIONS
Single Shoulder Cluster
Power Clean + Thruster
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.
WARM UP
SANDBAG GENERAL WARM UP
WORKOUT
5 Rounds
200m Burden Run
20 Side to Side Push Press
100m Bear Hug Carry
20 Sandbag Slams
Suggested Sandbag Weight:
Men: 50-70#
Women: 25-45#
Score: Total Time
Goal: 23-30 minutes
COACHES NOTES
Each round should take 4:30-6:00. That breaks down to 1:30-2:00 for the burden run, :40-1:00 for the push presses, :40-1:00 for the bear hug carry, and 1:30-2:00 for the slams, which are from the shoulder. If you can't run or carry due to space or weather, customize with a march or low step ups.
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.
CUSTOMIZATIONS
Shorten distance to fit time window
Back Rack Low Step Ups (4-8" Step)
SHOULDER TO SHOULDER PUSH PRESS
Start with the 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 20 reps is 10 on each side.
CUSTOMIZATIONS
Regular Push Press
Adjust reps to fit movement goal window
SANDBAG BEAR HUG CARRY
Hold the bag against your chest with your arms wrapped around the bag. Keep your belly tight as you walk. Avoid leaning back, stand up tall. Draw your elbows back alongside your ribcage to keep the bag close to your body.
CUSTOMIZATIONS
Shorten distance to fit time window
Bear Hug March/Low Step Ups (4-8" Step)
SANDBAG SLAM
Start 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.
CUSTOMIZATIONS
Adjust reps to fit the time window
Sandbag Power Clean
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.
WARM UP
SANDBAG GENERAL WARM UP
WORKOUT
4 Rounds
15 Lungesters
15 Seated Side to Side
15 Sandbag Burpees
15 Seated Side to Side
Suggested Loading:
Men: 50-70# Bag
Women: 25-45# Bag
Score: Total Time
Goal: 24-30 Minutes
** Don't go longer than 30 minutes!
COACHES NOTES
This is definitely a longer workout today and it will be a grind. Rounds should stay in the 6-8 minute range. Give yourself 2:00-2:30 for the Lungesters and 1:30-2:00 for the Sandbag Burpees. Definitely adjust the reps on the seated side to sides so they take about 1:00-1:30. If you are working with a heavier bag, consider adjusting the reps of each movement prior to the workout to stay within those goal windows. Test them all out in your warm up.
SANDBAG LUNGESTER
This is two front rack lunges plus one thruster. 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.
CUSTOMIZATIONS
2 Sandbag Step Ups + 1 Thruster
Adjust the reps to fit the movement goal window.
SANDBAG SEATED SIDE TO SIDE
Each time the bag goes across your body counts as a rep.
Sit on the ground next to your sandbag with a straight spine, legs extended out in front of you. Twist and grip whatever handle combination feels the best. Lift or drag the bag across your body over to the other side. That is one rep. Keep your chest up the whole time, try to avoid rounding the spine.
CUSTOMIZATIONS
Adjust the reps to fit the movement time window.
Dumbbell/Plate Russian Twist
SANDBAG BURPEE
This is simply a burpee holding onto the sandbag. Get all the way to the ground, chest to the bag. Step or jump your feet back in, tighten the belly, drop your butt, lift your chest, and grab the handles. Stand up hard and fast. Shrug and pull/guide the bag all the way overhead.
CUSTOMIZATIONS
Adjust the reps to fit the movement goal window
No Push Up Sandbag Burpee
Burpee High Pull
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.
WARM UP
SANDBAG GENERAL WARM UP
WORKOUT
5 Rounds
10 Bear Complex Reps
15 Burpees
Rest 2 minutes between rounds
Suggested Sandbag Loading:
Men: 50-70#
Women: 25-45#
Score: Slowest Round
Goal: 1:30-2:30
COACHES NOTES
These rounds are meant to go FAST! You'll be resting for about as long as you are working in each round. This will allow you to keep the intensity high and recover enough between rounds to do so (at least the first 3 rounds). Rounds 4 and 5 should be a real fight! The bear complex reps should take a minute or less. Make sure you breathe on the burpees and find a smooth sustainable pace rather than a lot of stop and start.
SANDBAG BEAR COMPLEX
For this complex, you have a few options:
- Squat Clean Thruster
- Back Rack Thruster
OR
You can do:
- Power Clean
- Front Squat
- Push Press or Jerk
- Back Squat
- Push Press or Jerk
OR some combination of the two.
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!
BURPEE
Burpees start standing. Place your hands on the ground. Jump or step your feet back. Get your chest and thighs to the ground. Press to lockout (top of push up). Jump or step the feet in. Jump up and clap with arms overhead!
CUSTOMIZATIONS
Stepping Burpee
No Push Up Burpee
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.
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)
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.
WARM UP
SANDBAG GENERAL WARM UP
WORKOUT
6 Rounds
8 Lateral Burpees Over Sandbag
12 Ground to Overhead
16 Back Squats
Rest 1 minute between rounds
Suggested Loading
Men: 50-70#
Women: 25-45#
Score: Total Time
Goal: 18:00-26:00
COACHES NOTES
Each round should take between 2:00-3:30. If the first round goes longer than 3:30, cut the reps down to 6/10/14. The reps per movement is not super high each round, but the combination is going to really add up. The key here is to find a good rhythm for each movement. If you are dropping the bag during each rep of the ground to overhead, take a breath, set up and get right back to it. If you can, keep the bag on your back for all 16 back squats.
LATERAL BURPEE OVER SANDBAG
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.
CUSTOMIZATIONS
No Push Up Lateral Burpee Over Bag
Regular Burpee
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!
CUSTOMIZATIONS
Reduce the reps if working with a heavier bag.
Sandbag High Pulls
SANDBAG BACK SQUAT
Power clean the bag 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.
CUSTOMIZATIONS
Adjust the reps to fit the movement time window.
Sandbag Front Squats
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.
WARM UP
SANDBAG GENERAL WARM UP
WORKOUT
3 Rounds
25 Front Squats
12 Clean + Throw 6-8ft
25 Front Squats
Rest 2 minutes between rounds
Suggested Sandbag Loading:
Men: 50-70#
Women: 25-45#
Score: Fastest Round Only
Goal: 3-5 Minutes
COACHES NOTES
Each round should take 3-5 minutes. That's about a 1:00-1:30 for each set of 25 front squats and 1-2 minutes for the clean + throws. Don't rush the clean + throws. The point of those is to be explosive and express as much power as possible in each throw. It should go at least 6-8 ft but if you can throw it further, great! You get a nice bit of rest between each round so really send it each time. Try to go unbroken on the front squats the whole way.
SANDBAG FRONT SQUAT
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.
CUSTOMIZATIONS
Sandbag Shoulder Squats, switch shoulders half way through the reps
Adjust reps to fit suggested movement time window
SANDBAG CLEAN + THROW
Start 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. 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. You can stand up all the way or stay in the power position to initiate the throw.
Adjust your hands so that your palms are pressing into the bag. Knees are bent and chest is up. Extend the legs and hips aggressively, then drive the arms into the bag to throw it as far forward as you can. It may help to stagger the feet by a step but for an added challenge keep the feet in line, about shoulder width apart. Once you throw the bag, sprint across to where it landed, turn around and repeat with the next clean.
CUSTOMIZATIONS
Sandbag Clusters
Sandbag Clean & Jerk (Push Press)
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.
WARM UP
SANDBAG GENERAL WARM UP
WORKOUT
20 Minute AMRAP
(As Many Rounds and Reps as Possible)
10 Seated Press
40 Sandbag Hop Overs
20 Side to Side Push Press
40 Sandbag Hop Overs
30 Bent Over Row
40 Sandbag Hop Overs
Suggested Sandbag Loading:
Men: 50-70#
Women: 25-45#
Score: Total completed rounds plus any additional reps.
Goal: 4-7 Rounds
COACHES NOTES
Get ready for an upper body smoker today! The hop overs will keep your heart rate high, so focus on quality movement with the pressing variations and bent over rows. Break up the rows early, into 2-3 sets so that you can do at least sets of 10 reps the whole way. Rounds should take 3-5 minutes. Try to go unbroken on the seated press the whole way, or switch to a standing press. If you are working with a heavier bag, you may end up having to break into 2 sets.
SEATED SANDBAG SHOULDER PRESS
Sit up tall on the floor 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.
CUSTOMIZATIONS
Adjust reps if workout with a heavier bag
Standing Shoulder Press
Shoulder to Shoulder Press
SANDBAG HOP OVERS
Stand next to your bag 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.
CUSTOMIZATIONS
Sandbag Shuffle
Skip Overs
SHOULDER TO SHOULDER PUSH PRESS
Start with the 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 20 reps is 10 on each side.
CUSTOMIZATIONS
Regular Push Press
SANDBAG BENT OVER ROW
Deadlift the sandbag to just below the knee. Keeping the torso position set and the chest lifted - pull the elbows back and bring the sandbag to just below the chest. Keep the belly tight. Bring the sandbag back to just below the knee with the arms straight at the bottom. No kipping or jerking with the chest or hips!
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.
WARM UP
SANDBAG GENERAL WARM UP
WORKOUT
Every 3 Minutes on the Minute for 21 Minutes
(7 Rounds)
5-7 Clean + Lungester + Back Rack Thruster
14 Push Up + Lateral Drag
Suggested Sandbag Loading:
Men: 50-70#
Women: 25-45#
Score: Slowest round only.
Goal: 2:00-2:30
COACHES NOTES
Well, we got another spicy complex for you. Think of it as a bear complex lungester hybrid. You should get about :30-1:00 rest between rounds so test out a practice round in your warm up to help you figure out how many reps of the complex you are going to do each time. It should take about a minute. Commit to the number you choose. Go with a variation of the push up and drag that you can complete in 1-3 sets the whole way.
SANDBAG COMPLEX
This is a power clean, a lunge on both sides, a thruster, and another thruster from the back rack. Make sure your hips and chest rise together in the clean. Keep the belly tight the whole time. Get the elbows around fast so the bag can rest on the biceps during the lunges and first thruster. Stand up all the way between those movements. After the first thruster, when lowering to your back rack, bend the knees to absorb the load. You can go right into the back squat or stand up and reset. Keep your chest up as you lower. Stand up hard and fast out of the squats so the bag pops up off the shoulders. Use that momentum to press all the way up until arms are fully extended.
CUSTOMIZATIONS
Clean + 2 Front Rack Step Ups + 2 Thrusters
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)
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.
WARM UP
SANDBAG GENERAL WARM UP
WORKOUT
6 Rounds
15 Ground to Overhead
20 Overhead Lunges
60 Sandbag Hop Overs
Suggested Sandbag Loading:
Men: 50-70#
Women: 25-45#
Score: Total Time
Goal: 15-20 Minutes
COACHES NOTES
Keep your chest up setting up for every rep on the ground to overheads and make sure you a really driving your feet down into the floor as you stand. If you are working with a heavier bag, consider customizing to sandbag high pulls. The goal is 3-4 minute rounds. Push up out of the shoulder on the lunges and try to find a good rhythm that you can maintain for at least sets of 10.
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!
CUSTOMIZATION
Sandbag High Pull
SANDBAG OVERHEAD LUNGE
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 6 you end up doing 3 on each side.
CUSTOMIZATIONS
Front Rack Lunges
Back Rack Step Ups
SANDBAG HOP OVER
Stand next to your bag 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.
CUSTOMIZATIONS
Skip Overs
Sandbag Shuffle
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.
WARM UP
SANDBAG GENERAL WARM UP
WORKOUT
4 Rounds
20 Alternating Uneven Push Ups
16 Alternating Shoulder Squat Cleans
12 Toe Touch + Sit Ups
Suggested Sandbag Loading:
Men: 50-70#
Women: 25-45#
Score: Total Time
Goal: 10-16 Minutes
COACHES NOTES
These rounds should take 2:30-4:00 each. Choose a variation on the uneven push ups that you can complete 20 reps in 2-3 sets the whole way. Don't rush the positions on the squat cleans, make sure you are extending your hips fully during and between each rep. Make sure you are leading with the chest in the sit up portion of the toe touch + sit up and not over-rounding the back as you come up.
ALTERNATING UNEVEN PUSH UPS
Set up in a plank position with one hand on the bag and one hand on the floor. Hands should be shoulder width or slightly wider. The bag can be in line with or perpendicular to your torso. Keeping your knees, hips, shoulders and ears in one line, lower your chest to at least the height of the elevated hand. Press back up to plank then walk your hands over so that you are in an uneven plank position with the opposite hand on the bag and on the floor. Perform another push up from this position. Every push up counts as 1 rep. So 20 reps is 10 on each side.
CUSTOMIZATIONS
Alternating Uneven Knee Push Ups
Plank Up & Overs
SANDBAG SINGLE SHOULDER SQUAT CLEAN
Start with the sandbag on the ground, narrow side between your feet. Knees are bent slightly, heels down, arms straight, chest up.
Stand keeping the arms long and sandbag close to the body. Drive through the heels and pick up speed after you pass the knees. Almost jump with the sandbag as you shrug the shoulders, and pull yourself underneath as the elbows shoot through and the sandbag lands on one shoulder. Receive the bag in the bottom of the squat with the elbows high. Knees are out, heels are down, chest is up. Do not collapse in this position.
To stand, lead with the chest and elbows. Stand fully for each rep. Alternate shoulders with each rep.
CUSTOMIZATIONS
Sandbag Squat Clean
Single Shoulder Power Clean + Front Squat
SUPINE TOE TOUCH + SIT UP
Start on your back with the bag over the chest, arms extended, perpendicular to the floor. Keep the legs straight and squeezed together. Raise your legs up to touch feet or shins to the bag.
As you lower your legs, sit up. Keep the arms extended so you finish in a seated position with arms extended overhead.
CUSTOMIZATIONS
Sandbag Sit Ups
Supine Toe Touches
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.
WARM UP
SANDBAG GENERAL WARM UP
WORKOUT
5 Rounds
16 Sandbag High Pull
8 Lateral Burpee Over Bag
12 Front Squats
8 Lateral Burpee Over Bag
16 Push Press
8 Lateral Burpee Over Bag
Rest 1 minute between rounds
Suggested Sandbag Loading:
Men: 50-70#
Women: 25-45#
Score: Total Time
Goal: 19-24 Minutes
COACHES NOTES
You've got a pull, a squat, and a press today. Oh yeah, and a whole lot of burpees but at least they are split into smaller bits! It is crucial that you find a smooth pace on the burpees so you don't fall apart in the later rounds. This workout is more about moving steady and focusing on quality, especially in the high pulls and front squats. So, make sure you are taking the time to find good set up positions on each rep.
SANDBAG HIGH PULL
Set up with a shoulder width stance or slightly wider, hands on the narrow handle or overhand handles.
Sandbag will start on the ground . Your heels should be down, knees out, chest over the sandbag, 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.
CUSTOMIZATION
Sandbag Muscle Cleans
LATERAL BURPEE OVER SANDBAG
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.
CUSTOMIZATIONS
Regular Burpees
No Push Up Lateral Burpees
SANDBAG FRONT SQUAT
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.
CUSTOMIZATIONS
Sandbag on one shoulder, switch shoulders half way through the reps
Adjust reps to fit suggested movement time window
SANDBAG PUSH PRESS
Start with your sandbag on the biceps with the elbows high. Feet are between hip and shoulder width apart. Chest up. Belly tight. Keep your heels down, let your knees track forward as you dip your hip. Chest stays lifted. Stand up fast. As the bag pops up off the shoulders, press straight up to lock out.
Finish with biceps by the ears. Standing tall. Locked out elbows. Belly tight.
CUSTOMIZATIONS
Adjust the reps if working with a heavier bag
Shoulder to Shoulder Push Press