Blog Search

Workout of the Day – Saturday June 15th, 2019 “Money Bags”

By: 0

Metcon (5 Rounds for weight)

On the 2:00 x 5 Rounds:

1 Rope Climb (15′)

30 Double-Unders

2 Squat Clean and Jerks

Set #1 – 60%

Set #2 – 65%

Sets #3+4+5 – Build to a heavy set of 2 for the day.
On the rope climbs, if we have access, we are looking for this specific combination. Even if we have yet to climb the rope, let’s get our hands on today to build the skill.

A full climbs per round is “Rx”, with many options to modify based on our current capacity on the movement. We can complete 1-2 “half climbs” (as we build confidence moving up the rope), or we can even complete seated rope pulls (2 climbs, pulling hand over hand from a seated position to standing)

Metcon

Money Bags (Time)

Teams of 3, with a 30:00 Time Cap:

For Time:

800m Sandbag Run

75 Box Jump Overs

50 Power Clean and Jerks

15 Rope Climbs (15′)

50 Power Clean and Jerks

75 Box Jump Overs

800m Wreckbag Run

Open Loading:

Wreckbag – 50/35

Barbell – 135/95

Box – 24″/20″
Inside “Money Bags”, we start running together on a single 800m effort with a single Wreckbag or sandbag. Passing the bag among ourselves as we see fit, we can’t start that first box jump over untill all three teammates have returned together with the bag.

From here through the workout, it’s work rest for the team. One athlete working, two resting. Stimulus wise, we are looking for a barbell that all three teammates could cycle for 10-15+ repetitions unbroken, when fresh. Inside the workout, we are looking for sets with this barbell. They may be 3’s, or even 2’s, but we aren’t reduced to slower singles. Going a bit lighter here to preserve that stimulus will make this workout that much more challenging.

It finishes the way it started, with an 800m effort together with the single bag.

Money Bags Individual (Time)

For Time:

400m Run

400m Wreckbag Run

27 Box Jump Overs (24″/20″)

15 Clean and Jerks (135/95)

5 Rope Climbs (15′)

15 Clean and Jerks (135/95)

27 Box Jump Overs (24″/20″)

400m Wreckbag Run

400m Run

Open Loads:

Wreckbag – 50/35

Barbell – 135/95

Box – 24″/20″
Stimulus wise, we are looking for a barbell that we could cycle for 10+ repetitions unbroken when fresh. It’s a load that for fast singles, we know the next repetition is always there. That if we can just get our hands to the bar, we can complete the lift.

Starting with the two 400’s, it is our aim to pace this effort. We want to make a strong push inside the gym, and moving through these opening distances with the larger picture in mind is in our best interest. The opening run is unweighted, followed by the Wreckbag/sandbag run that follows. If we do not have a bag to run with today, carry a 45/35lb plate. The odd-object stimulus is matched, if not more challenging, with this carry.