Let’s talk about today’s grunt work that’s scheduled. Something that best mimics the everyday work we have to do as a part of our lives. Yard work, cleaning and organizing, lifting your kids, or even taking out your air conditioners; you know basic things that are required to be a human being. But when we work on it in the gym, we do so in a controlled environment. We learn the right way to move heavy things while developing the strength and conditioning required to maintain good form. So the next time you have to move your wheel barrel full of stones you know that right way and have the strength to do it. Remember, brace your rib cage and tuck your shoulders back and down.
Warm-up
Spend 2 minutes in Z1
Then, 3 rounds
10 wall balls
10 burpees
10 sit-ups
Mobility
Use this time to discuss and drill in bracing your midline on the farmers carry.
Learn the difference between simply taking a big breath and locking your ribcage down and setting your shoulders.
-Forearm stretch and smash, make it hurt
-Smash the shoulders w/lax ball
-Childs pose and OH tricep stretch
Strength
Grunt work – 4 rounds NFT
100m farmers carry (70/53#)(53/35#)
20 Russian twists
10 DB curl to press
Partner WOD
7 min max effort on a rower
Rest 3:00
Then 20 min AMRAP
5 S2OH (155/105#)(135/95#)
10 pull-ups
15 box jump overs (24/40”)
Switch every round. Score is reps plus total calories earned.
Accessory Work
Accumulate in any rep scheme
80 tricep push downs
80 banded leg curls
