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 2-3 weeks the farm strong program will become part of the gpp program.
Warmup
5 min any monostructural activity – (Skip rope, bike, row, ski erg, jog)
-Then-
2 Rounds
30s Each
Bottom of squat
Couch stretch (each leg)
Child’s pose
Doorway chest stretch
-Then-
2 Rounds
5 Air squat
5 Alternating lunge steps
5 Inch worm
5 Broad jump
-Then-
Workout Notes
These emoms are back to back. Roll directly from one into the next. Use the range of reps as a guide for the second two emom’s.
You should finish with at least 20s rest for each interval.
The goal for these is to finish the work as quick as possible, performing reps unbroken with your only rest being after you have completed the reps.
If not comfortable with touch and go reps on the snatch, drop from the top.
Workout
EMOM 10 min
1 Power snatch
1 Squat snatch
–Directly Into–
EMOM 10 min
6-10 Box jump over 24”/20” OR broad jump
–Directly Into–
EMOM 10 min
10-15 Push-up
*From knees if needed to get at least 10 reps
Cool Down
2 min each
Calf stretch
Doorway chest opener stretch each arm
Couch stretch each leg
and then