We are halfway through the year and dead in the middle of the summer. When we think summer, we think beaches which means sand. So this week we have a Sandbag Triple EMOM workout.
Cycle through these 3 exercises,
10 Reps Every Minute on the Minute
(only 1 exercise per minute)
For 24 Minutes
Sandbag Front Squats
How to Perform this Sandbag Triple EMOM
If you are not familiar with any of the movements in this workout, watch the video below or ask a coach.
We always recommended you warm-up prior to strenuous exercise. Before you begin this workout, you should perform some dynamic stretching, and/or 5 to 10 minutes of light cardio.
OK, grab a sandbag or two and get ready to start this workout. I used 2 sandbags when doing this workout, a heavy one for the deadlifts and a lighter one for the cleans and front squats. Set your timer for 24, 1-minute rounds.
The first minute you will perform 10 deadlifts and rest the remainder of the minute. The second minute you will perform 10 cleans from the ground and rest the remainder of the minute. The third minute perform 10 front squats resting any time that is left. Then you will repeat this cycle until you complete 8 total rounds, 24 minutes.
Choose the heaviest sandbag you can handle for 10 reps. Squat down and grab the sandbag by the handles. Drive through your hips, stand fully up-right with the sandbag. Return to the starting position hinging at the hips.
Choose a weight that is challenging but you can maintain good form. Squat down and grab the sandbag by the handles. Driving up through your hips, pull the sandbag high toward the ceiling, then flip your arms under it and catch it in the front rack position. Reverse this movement to return the sandbag to the floor. Repeat for 10 reps.
Again, choose a weight that is a challenge but don’t sacrifice form. Clean the sandbag to the front rack position. While holding the sandbag in this position perform 10 squats, practice going to parallel.
Watch the demonstration video below to see these moves performed.
Remember the importance of proper form and full range of motion on each movement. Don’t be an ego lifter.
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