Back with two weeks worth of work. You will notice a bit of a switch in format. With around two months to go before Yorktown, we will be switching to more sandbag grinders. Week 9 will look similar to a workout from earlier in the year with a little modification.

Week 8

  1. 3 Rounds of Cindy
  2. Run 400 M
  3. 1 Round of DT
  4. 2 Rounds of Cindy
  5. Run 400 M
  6. 1 Round of DT
  7. 1 Round of Cindy
  8. Run 400 M
  9. 1 Round of DT

Just the tip: Cindy is 5 pullups, 10 pushups, 15 air squats. DT is 12 dead lifts, 9 Power Hang Cleans, 6 Push Press. We used 145 for weight.Teams of 3. Each team member does 1 movement before the team moves to the next movement.

Week 9

30 Minute AMRAP

  1. 40 Sandbag Squats – 60 lbs/30 lbs for the women
  2. 40 Pushups
  3. 40 4 Count Flutter Kicks
  4. 400M Sandbag Carry – 90 lbs, 60 lbs, 30 lbs. Men alternated 90 and 60 sandbag carry each round.
  5. 40 Sandbag Squat Cleans – 60 lbs
  6. 40 Pushups
  7. 40 Situps
  8. 400M Sandbag Carry
  9. 40 Squats – no weight
  10. 40 Sandbag Shouldering – 60 lbs/30 lbs
  11. 40 Leg Raises
  12. 400M Sandbag Carry

Just the tip: Teams of 2. Split the work however you want. If you are doing this by yourself, cut the rep scheme in half and rest 1:1. For the sandbag carry, carry the sandbag however you want. 1 person can carry on shoulders for 200m, or you can farmer carry if you have a partner.

 

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