Tuesday Mar 8

Intro to heavy Farmers Carries =P

Warm Up

4 min Row/Ski

45 Sec on

15 Sec off

Mobility

  • Lats
  • Pec
  • 20 PVC Passthrough

Activations

2 sets

10 Scap Pull ups

10 Beat Swings

5 Leg Raisers

5 Kipping Pull Ups

Strength

15 min – for quality

1 Rope climb

8 TTB

(Advanced athletes – Strict TTB)

50m Heavy Farmers Carries

  • Lads have a crack at 40+ kg per hand
  • Ladies play round with 30+ kg per hand

Workout

RX

4 x 3 min AMRAPS

2 Muscle Ups (Bar or Ring)

4 Single Arm Devils Press 22.5/15Kg

3 Wall Walks

1 min rest between AMRAPs. Continue where you left off

Goal: Strength and endurance

RX+

5m HS Walk

SC

1-3 Wall Walks

DB – 15/12.5 Kg

Fit

1-3 Wall Walks or

3-5 Inch Worms

DB – 12.5/10 Kg

Extras

Accessory

Bent over lateral raise 5 x 12/12

Banded T pull apart 3 x 20

Open Gym Sundays Work Out For time 150 KB swings @ 24-16 kg 100 Box step-up overs @ 24-16kg + 24/20″ 3Km …

Saturday WOD Bring your friends Work Out With a Partner, You go I go (round for round) AMRAP 28 min 10 Pistols …

Sumo Deadlift Warm Up 1min Easy Row 30sec rotating scorpions 1min Moderate Row 30sec Mountain Climbers 1 min Hard Row  Specific 3 …

Leave a Comment

Your email address will not be published.