Tires and Sandbags...WTF!!
Obj: Real Strength, Work Cap
Warm Up: 4 Rounds
100m Run
10x Box Jumps
100m Run
10x Push Ups
5x Skorpian
Training:
1)5 Rounds
5x Sandbag Clean and Squat (5 each shoulder, so 10 total reps) 60lb/30lb
10x Wipers
5x Dislocates
2)5 Rounds
5x Push Press (up in weight till 5 is hard but doable)
2x Weighted tire pull 70lb/30lb
60 sec Plank Hold
3)4 Rounds
15x Swings
4x 25m Sprints
10x Burpees
Comments:
Training power and strength, the sandbag clean and squat works hand strength and mental toughness, and its just plain hard. Same with the tire drag, we rigged a 25 m rope to a tire and put sandbags in for weight, working real world applied strength.
For pt. 3 we tried to have them start their sprints together and run all the way through the line, then recover on the jog back to the start and go right back into it, keeps the competitive juices flowing when your just smoked
