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.
1776
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.
- 100 KB Swings – 53 lbs
- 100 Pushups
- 100 Box Jumps
- 100 Sand Bag Ground to Shoulder – 60 lbs
- 100 Thrusters – 25 lbs
- 100 Pullups
- 100 Burpees
- 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.
