My Friend Grunt
Inspiration
Warm-up
Warm-up
I. Heartrate
Game Day
Game Day
II. Specific
A) Double Kettlebell Cleans 3×5 with progressing weight
B) 7 minutes to practice Sandbag Cleans and Sandbag Bear
Metcon
Metcon (AMRAP – Rounds and Reps)
20 minute AMRAP with partner
100ft Goblet Carry 53/35
100ft Farmers Carry 53’s/35’s
100ft Double KB Front Rack Carry 35’s/25’s
*both partners will complete 100ft of the movement before moving on.
100ft Goblet Carry 53/35
100ft Farmers Carry 53’s/35’s
100ft Double KB Front Rack Carry 35’s/25’s
*both partners will complete 100ft of the movement before moving on.
Scaling: decrease the weight of the objects as needed so you can complete each movement quickly and without stopping.
Metcon (AMRAP – Rounds and Reps)
20 minute AMRAP with partner
100ft Sandbag Carry 150/100
100ft Farmers Carry 70’s/53’s
100ft Double KB Front Rack Carry 70’s/53’s
*both partners will complete 100ft of the movement before moving on.
100ft Sandbag Carry 150/100
100ft Farmers Carry 70’s/53’s
100ft Double KB Front Rack Carry 70’s/53’s
*both partners will complete 100ft of the movement before moving on.
Scaling: decrease the weight of the objects as needed so you can complete each movement quickly and without stopping.
Optional Accessory Work
Bulgarian Split Squats 10-10-10 (use dbs to add weight if needed)
News
*January 18th @ 7pm at Ale House- TFA Member Appreciation Party
-George Addair