Week 3 comes to you a little late, and with a couple of workouts to choose from since I haven’t posted in a couple of weeks.

The first workout is 1776. It is from the good folks at Brute Force sandbags. We did this workout on the 4th.


1 Mile Walk/Run with Sandbag

4X4minute AMRAP

1 Brute Force Burpee – Burpee – finish with SB overhead
7 Sandbag Squats
7 Sandbag Shoulder to Ground
6 Sandbag Alternating Reverse Lunges

Workout 2

5 Rounds

800M Run
5 Pullups
10 Dead Lift – do what is tough for you but not super heavy
15 Burpees

Workout 3 is a repeat to one of our older workouts. It is a team workout. We did teams of 3 instead of 4 this time.

One teammate holds the barbell (205) at the top of a deadlift. The other two can only work while barbell is off the ground. Alternate who holds the barbell.

40 Minutes as many rounds as possible.

  1. 100 KB Swings – 53 lbs
  2. 100 Pushups
  3. 100 Box Jumps
  4. 100 Sand Bag Ground to Shoulder – 60 lbs
  5. 100 Thrusters – 25 lbs
  6. 100 Pullups
  7. 100 Burpees
  8. 100 V-ups

Just the tip: Keep a quick rotation going on the barbell as your grip will deteriorate later in the workout.

*all workouts are done at your own risk. I have no degree or training in any exercise related field.

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