RX sandbag weight for men is 40-80lbs
RX sandbag weight for women is 20-60lbs
*A single/double dumbbell or kettlebell can also be used for all workouts
*In the next 1-2 weeks the farm strong program will become part of the gpp program.
Warmup
For 8 min
5 V-up
30s forward plank
10 2 Count mountain climbers
5 Push-up
-Then-
2 Rounds
30s Couch stretch each leg
5 Air Squat
30s bottom of the squat
5 Air squat
10 Side lunge stretch (5 on each leg)
5 Air squat
Workout Notes
Tempo squats for today! Pay attention to the times for each portion of the movement. They apply for every rep
For today’s conditioning look to get at least a round done in 1-2 minutes. This will put you at 4-8 minutes with whatever time is left for grinding out some burpees!
If you are at 10-25 burpees with this one you are cruising!
Strength
Back Squat
3×5 @ Tempo (3-2-3) = 3s descent, 2s pause, 3s ascent
*Rest 2-3 mi between sets
Workout
4 Rounds
12 Thruster
12 Box jump over 24”/20” OR broad jump
–Then–
Max burpees in remaining time
9 min time cap
Accessory
2×30 RDL
2×10 Rear leg elevated split squat
*Rest 1-2 min between sets
and then
Warm-up: done.
Strength: #45, #65, #75
Workout: 35 burpees, #40 thrusters.
I took the Level 1 class this weekend, and my quads are tired today!
Accessory:
RDL’s with green band.
Rear-leg elev. Split-squats: Bodyweight , on a #45 plate.
Thank you!
So awesome you took your level 1! Who are the instructors? Hope it was a great time!
There were two instructors, Rory Zanbard (not sure i spelled it quite right), out of Seattle i believe, and a more local one, Austin Stack. It was a good class, both instructors were knowledgeable and personable!