05/13/2018

Encinitas – Strongman/Stamina Interval Training

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Warm-up

(start at any place)

90 se Airdyne

90 sec Row

1 Light 50′ Sled Push High and Back Low

1 Light Side Sled Pull facing each direction

Practice Sandbag get ups and lunges

Mobilize and listen to WOD explanation

1/2 Split Hamstring

Quad Smash

Calf Smash

Wide Leg Forward Fold

Pigeon

Peak Watts and Calories on Assault Bike (6 Rounds for calories)

Every 2min 30 sec repeat for 15 min

Start at with a very light pedal for 10sec then go all out for 15 seconds reaching highest peak watts

Down and Back Relay (AMRAP – Rounds)

With a partner complete a 15 min AMRAP (alternating rounds)

Carry a BB down and Back (Back Rack position men 1.5xBW and Women 1.2 B/W)

SandBag Lunge Down

6 SandBag Get Ups

SandBag Sprint Back using Bear Hug

Row + Lateral Pull + Drag (3 Rounds for time)

Every 5 min for 15min (3 Rounds)

Row 250/200m

100 foot Lateral Sled Drag Rt

100 foot Lateral Sled Drag Left

200 food Sled Drag back to start

Should take about 3 min

Low High Low (5 Rounds for time)

Every 3 min for 15 min (5 Rounds) complete

Low Sled Push to First Marker

High Sled Push Down to end and back to First Marker

Low Sled Push home

Should be about 60 sec.