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Strongman Saturday

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Workout

Strongman Saturday

– Strongman work: Strongman work is a great change of pace and will challenge you differently than will a metcon. There will be 4 different ”strongman stations” and we will rotate between them for 30 minutes. This should be hard work, but should also feel very different than a metcon. Focus on efficient movements to ”get the job done safely.” These are great, functional movements that directly translate to everyday activities.

Warm-up

10 Minutes of:
"Joe DeFranco Limber 11"
Foam Roll IT Band
Foam Roll Adductors
SMR Glutes (lax ball)
Bent-knee Iron Cross
Rollovers into V-sits
Rocking Frog stretch
Fire Hydrant circles
Mountain Climbers
Cossack Squats
Seated Piriformis stretch
Rear Foot Elevated Hip Flexor stretch
Then,
10 Minutes of "Strongman" Review

Metcon

B: Strongman Saturday (AMRAP - Rounds and Reps)

– Heavy Sledpush
– Heavy Farmer Carry
– Stone to Shoulder or Overshoulder
– Logpress
– Tire Flips
– Heavy sandbag or DBall Carry against stomach
– Wheelbarrow
– Stone Carry
*Done as AMRAP 30 with stations. Athletes can choose how much work to perform of each
*If you do not have any strongman equipment perform
*You are NOT limited to only these options

AMRAP 30:
Farmer Carry x 100 Meters
Heavy Slepush or Pull x 100 Meters
Bottoms-up KB Carry x 50 feet each arm

Whiteboard:

Saturday, June 08, 2019

Male Clients