Functional Fitness

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This week’s Saturday Suck Fest is a play on the theme we did last week. It’s a long monostructural movement with penalties for breaking. This week we’re doing a sled push/pull (up to you which, but stay consistent). Pick a weight that is challenging but light enough that you can move it for extended periods of time. Throw a sandbag on top of the sled as your weight, because you’ll be using it as your punishment. Every time you stop moving, do 20 sandbag over shoulder and 20 burpees over the sandbag. If you want to do it with a partner, do 1.5 miles instead and then have your partner lunge while pushing the sled, and then do 30 sandbag over shoulders between the two of you.

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A. Strength

Tempo OHP (3331) 5x3 @ 72.5%

B. Saturday Suck Fest

For time: 1 mile sled push/drag

Must keep pushing/pulling. Carry a sandbag on the sled as weight. Every break, do 20 sandbag over shoulder and 20 burpees over sandbag

C. Strongman

Single arm farmer carry 5x50" AHAP

Focus on maintaining neutral spine, shoulders and hips even and centered

D. Accessory

Bench 3x8 @ 70%

BB Bicep curl 3x12

Weighted dips 3x12

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