160523 Monday – Contra Costa Throwdown

Congrats to everyone who competed at the Contra Costa Throwdown this Sunday (There were more than those pictured above). Nice job everyone!


Group Warm Up: Coaches Choice

Mobility: Ankle

Metabolic Conditioning: “Sandbar” For Time.

400m sandbag run (Performance: 80lb / Athletic: 60lb* / Health: 45)

Then 3 rounds

 30′ Dumbbell suitcase walking lunge (Performance: 45lb / Athletic: 25lb*/ Health: 10lb) – only One dumbbell at side

8 Dumbbell push presses (Performance: 45 / Athletic: 25*/ Health: 15) – Two Dumbells

Run 200m

2 Minute Rest, Then Repeat

400m sandbag run (Performance: 80lb / Athletic: 60lb* / Health: 45)

Then 3 rounds

 30′ Dumbbell suitcase walking lunge (Performance: 45lb / Athletic: 25lb*/ Health: 10lb) – only One dumbbell at side

8 Dumbbell push presses (Performance: 45 / Athletic: 25*/ Health: 15) – Two Dumbells

Run 200m

*Women’s “As Prescribed” weights and reps (Rx)

Scaling Guide: 17-25 minutes

Log your results online by clicking here.

Compare to: NEW!

Coaching Tips: Hustle on the sandbag runs to get started on the lunges, it is okay to get a bit winded since the lunges and push presses will give you a chance to catch your breath. Keep your posture during the runs and don’t let the sandbag/plate force you to round your back. For the lunges, keep the shoulder back and abs tight. The dumbbell push presses need to be push presses (and not push jerks)!

 

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