Name: Playbook - Richard Sopinanukul - Bar - Sandbag - AMRAP
Uploaded: 2022-04-12T20:36:26.710Z
Duration: 60 min
Description: Bar - Sandbag - AMRAP

Set 1
10-20-30-40-30-20-10
Double Unders
Mtn Climbers
——————————-
Set 2
3 Rounds (moderate)
14 KB Swings
7 Goblet Squats 
——————————-
Work on Barbell 
- Skill/Technique
- Work towards working weight
——————————-
AMRAP 15
5 Deadlift 
3 Sandbag Over Shoulder

RX:
Barbell 155/115
Sandbag 100/70

RX+:
Barbell 225/155
Sandbag 150/100

Set 1
10-20-30-40-30-20-10
Double Unders
Mtn Climbers

Jumprope 3:1 ratio
10 double unders = 30 singles

Start by doing 10 Jumprope and then 10 Mtn Climbers. Then 20 Jumprope and 20 mtn Climbers.
Continue until you’re done

- Jump rope with rope passing under your feet twice with each jump

Jump Rope - Double unders

- Skip rope with rope passing under your feet once each jump

Jump Rope - Single Unders

- Start in a plank position 
- Drive your knees towards your chest one at a time back and forth 
- Increase speed as you feel comfortable

Bodyweight - Mountain climbers

Set 1

Set 2
3 Rounds (moderate weight)
14 KB Swings
7 Goblet Squats

- Perform a kettlebell swing to full arm extension overhead
- Repeat for desired reps

Kettlebell Swing

- Stand holding a kettlebell close to your chest             
- Flex at the knees and push your hips back as you come down 
- Keep your chest up throughout the movement
- Pause at parallel and extend your legs to come back up

Kettlebell goblet squat

Set 2

AMRAP 15
5 Deadlift 
3 Sandbag Over Shoulder

RX:
Barbell 155/115
Sandbag 100/70

RX+:
Barbell 225/155
Sandbag 150/100

If you do not have a sandbag or a medicine ball to perform the sandbag over shoulder movement use a barbell or kettlebell and perform a highpull.

- Place the bar just above your feet
- Engage your lats
- Pull the bar up keeping a neutral spine 
- Reach full extension keeping your upper body tight

Barbell Deadlift

- Start with a Sandbag between your feet
- pick up the sandbag while maintaining a tight core
- Throw the sand bag over your shoulder. Use an explosive drive to assist with tossing the bag over your shoulder

Sandbag-over shoulder

WOD - AMRAP 15

Bar - Sandbag - AMRAP

Will Bohne

Every now and again I think it’s in my head - that i’m over exaggerating and your workouts aren’t that hard and I can do them - and then you give me one like this that has no heavy weights or crazy exercise but still gets you a hell of a good workout. thanks

Bar - Sandbag - AMRAP

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