1. Movement Prep/Activation
Hip Halo
-into-
6 min AMRAP
5 Scap Pullups
5 Heel Toe Rocks
4 Box Step Ups (each leg)
3 Sandbag Deadlifts (Building in weight)
2. Workout Prep
3 sets:
10ft Sandbag Carry (build in weight)
3 Pull Ups (build up to chest to bar)
2 Box Jump Overs (build in height)
Mario Bros
Freedom (RX’d)
300ft Sandbag Bear Hug Carry (150/100)*
-into-
5 Rounds
10 Chest To Bar Pull-Ups
10 Box Jumps Overs (24/20)
-into-
300ft Sandbag Bear Hug Carry (150/100)*
* Sub Front Rack Carry (50s/35s) or Farmer Carry (70s/50s) for the Sandbags if needed.
(KG conv: 70/45 sandbag, 22.5/15 front rack, 32.5/22.5 farmer)
Independence
300ft Sandbag Bear Hug Carry (100/70)
-into-
5 Rounds
10 Pull-Ups
10 Box Jumps Overs (20/16)
-into-
300ft Sandbag Bear Hug Carry (100/70)
* Sub Front Rack Carry (35s/25s) or Farmer Carry (50s/35s) for the Sandbags if needed.
(KG conv: 45/32.5 sandbag, 15/10 front rack, 22.5/15 farmer)
Liberty
300ft Farmer Carry (moderate)
-into-
5 Rounds
10 Ring Rows
10 Box Step Ups (20/16)
-into-
300ft Farmer Carry (moderate)
- Target time: 10-12 minutes
- Time cap: 15 minutes
Toes to Bar:
Week 3, Day 1
Advanced:
5 sets (10:00)
8-10 Kip to Chair Position
5-8 Strict Toes to Bar
Intermediate:
5 sets (10:00)
6-8 Kip to Chair Position
5-8 Strict Knee Raise + Extension
Beginner:
5 sets (10:00)
5 Kip Swings + Knees up
5-8 Strict Hanging Knee Raise
Alternative Option:
5 sets (10:00)
10 Suitcase Sit Ups
20-30-second Dead Hang (Pull Up Bar)
- 1 min couch stretch (each side)
- 1 min twisted cross (each side)
- 30 sec bicep stretch on wall (each side