Sunday Funday - Whoop 'em Warrior Style

Yesterday was our third week of Spartan Spring training. It was only Andrea and I at White Oak Middle School. I foresee us doing some serious Chicking at the Spartan Race since the boys don't seem to want to come out and play. I am also awarding Andrea the imaginary Despite Days of Soreness I Keep Coming Back for More Spartan Award. Aroo!

Since it was at WOMS we definitely worked some hill sprints into the TOD. The rest was interval training with our DIY sandbags. Again, this is an easy one to do from home. And making a sandbag is super easy. There are lots of YouTube videos on this. Basically, get a heavy duty duffle bag. I bought both the laundry bag and a water tight bag from the military surplus store. They were a few bucks each. Fill contractor bags with your choice of weight in sand. You can do bags in 10lb increments or one big bag. Double bag it and tape the hell out of it. Insert said sandbags into duffel bags and tie it up. I also rigged handles on mine with rope. My 20lb bag is actually just a 20lb bag of charcoal. So feel free to get creative with your weight media.

Whoop 'em Warrior Style TOD

5-8 Hill Sprints

3 Rounds of intervals with 45 seconds on and 15 second rest

1. Squat to Press
2. Jump Front to back over bag (Switched to just jumping forward on the lawn because jumping backwards over something can be dangerous)
3. Rows
4. Jump side to side over bag
5. Walking lunges with bag on shoulder switching it up about half way
6. Burpees
7. Chest Presses laying on ground
8. Sit up with bag on chest

5-8 Hill Sprints

Side note: Super proud of Andrea. She could have stopped at 5 hill sprints on both rounds, but dug deep and knocked out 6 for each. Aroo!