Phase 3 Feed Sack

3.1//

10 Rounds for Time

200m Run

10 Feed Sack Squat Jumps

Warm Up

Jog 400m. 10 Groiners. Leg swings. 5 squats. butt kickers. 5 squats. skipping. 5 squats. clappers. 5 squats. Heels and toes 5 squats

practice shouldering the feed sack and squat jumps

3.2//

10:00 AMRAP

6 V-Sit up

8 Burpees

14 Feed Sack Squat (women- back squat. men- zercher squat)

warm up.

General Cardio 8-10 minutes

10 groiners. Leg Swings. 10 pause squats. 10 air squats. 20 sit ups. 10 leg raises. practice v-sit ups. 10 burpees

3.3//

For Time

30 Push Ups

30 Pull Ups

60 Sit Ups

60/40 Feed sack box step up 20/20

Warm Up

General Cardio 8-10 minutes

10 Step ups. 2 push ups. 10 step ups. 4 push ups. 10 step ups. 6 push ups

5-10 feed sack box step ups

 Phase 2 Feed Sack 

2.1//

4 rounds with a running clock

1:00 Overhead Lunge

1:00 Handstand Push Up

1:00 Zercher Squat

1:00 Push Up

1:00 Rest

-score is total reps

Warm Up- General cardio until you break a sweat (Jog, bike, jump rope)

3x 10 Lunges, :20 Handstand Hold or Plank, 5 Push-ups

Practice the overhead lunge and zercher squat. Experiment with different ways to get it into position. 

2.2//

For Time

400m Feed Sack Run

50 Sit Ups

Run 800m

50 Sit Ups

400m Feed Sack Run

Warm Up- Skipping, butt kickers, clappers, leg swings, hamstring stretch, figure 4 stretch

Jog 400m

Practice putting the feed sack on your back.

2.3//

4 Rounds for Time

40 Feed Sack Shoulder to Shoulder

50 Ft Crawl Drag (please only drag the feed sack on grass, mats, or smooth concrete.)

200m Run

Warm Up- General cardio until you break a sweat (Jog, bike, jump rope)

3x reverse bear crawl 20ft, 5 Push Ups, 50 jump rope single unders

Practice the feed sack shoulder to shoulder and the crawl drag