Kris LeSueur

Spartan SGX Training – Wednesday January 22nd, 2020 at 7:00pm “Jungle Fever”

Spartan SGX WOD Jungle Fever (Time) For Time with a Partner: Accumulate 400m Single-Arm Overhead Dumbbell/Kettlebell Walking Lunge Partner 1: Single-Arm Overhead Dumbbell/Kettlebell Walking Lunge -Dumbbell Rx: 25#/15#- -Kettlebell Rx: 26#/18#- Partner 2: AMRAP: 10 Pushups 10 Sit-Ups 100m Run 2 Tire Flips 1 Rope Climb -Partners switch any time.…

2020 01 21

Workout of the Day – Wednesday January 22nd, 2020 “Opening Day”

By: Kris LeSueur 0

Strength Push Press (1X10) Metcon Opening Day (Time) 21-15-9: Wallballs (20/14) Pull-ups Thrusters (95/65) Box Jumps (24/20) Kettlebell Swings (53/35) Choose weights for the kettlebell swings and thrusters that you could complete at least 25+ reps unbroken when fresh

2020 01 21

Workout of the Day – Tuesday January 21st, 2020 “Tri Sprint Intervals”

By: Kris LeSueur 0

Metcon Tri Sprint Intervals (AMRAP - Reps) 5 Rounds: AMRAP 4: 30/20 Calorie Row 20/14 Calorie Assault Bike AMRAP 10 Meter Shuttles 4 Minute Rest Between Rounds Score is your lowest round of shuttle sprints. Metcon (No Measure) Gymnastic Skills On the 2:30 x 4 Rounds: 40 Double Unders 15…

2020 01 20

Workout of the Day – Monday January 20th, 2020 “Pins & Needles”

By: Kris LeSueur 0

Strength Back Squat (1X5) Build to a heavy set of 5 Retest to end cycle Metcon Pins & Needles (AMRAP - Rounds and Reps) AMRAP 12: 5 Strict Pull-ups 10 Overhead Squats (95/65) 15 Deadlifts (95/65) Deadlifts are the pacer in this WOD. OHS- choose weight you could do unbroken…

2020 01 19

Spartan SGX Training – Monday January 20, 2020 at 7:00pm “Fire Stick”

By: Kris LeSueur 0

Spartan Strength Turkish Get Up (4 × 3 Unbroken each side) Dumbbells or Kettlebells Spartan SGX WOD Fire Stick (Calories) 4 Rounds: 6:00 AMRAP 200m Farmer's Carry (2 × 53#/35#) 0:30 Dead Hang (2 Shoulder/Hip Taps every 0:10) 40 Double Unders 2 Turkish Get-Ups (53#/35#) In Time Remaining... Max Calories…

2020 01 19

Spartan SGX Training – Saturday January 18th, 2020 at 7:00am “Deka Strong”

By: Kris LeSueur 0

Spartan SGX WOD Deka Strong (Time) For Time: 400m Run 30 Sandbag Back Squats (75#/50#) 400m Run 500m Row 400m Run 20 Box Jump Overs (24"/20") 400m Run 20 Wall Balls (20#/14#) 400m Run 100m Farmer's Carry (2 × 70#/53#) 400m Run 20/15 Assault Bike Calories 400m Run 20 Slam…

2020 01 17

Workout of the Day – Saturday January 18th, 2020 “Lethal Weapon”

By: Kris LeSueur 0

Metcon Lethal Weapon (AMRAP - Rounds and Reps) AMRAP 20: 1 Round of "The Chief" (135/95) 200 Meter Run 2 Rounds of "The Chief" (135/95) 200 Meter Run 3 Rounds of "The Chief" (135/95) 200 Meter Run * Continue To Add (1) Round Until Cap Score is Rounds completed +…

2020 01 17

Workout of the Day – Friday January 17th, 2020 “Blue Steel”

By: Kris LeSueur 0

Strength Front Squat (9X1 Waves) On the Minute x 9: On the 0: 1 Front Squat @ 81% On the 1: 1 Front Squat @ 84% On the 2: 1 Front Squat @ 87% On the 3: 1 Front Squat @ 84% On the 4: 1 Front Squat @ 87%…

2020 01 16

Workout of the Day – Thursday January 16th, 2020 “Frogger”

By: Kris LeSueur 0

Metcon Frogger (Time) For Time: 2400M Run (partition run however you choose) 30 Kb Swings 15 Pull Ups 60 Second Plank 30 Walking Lunges 15 Hand Release Push Ups 60 Second Plank 30 Air Squats 15 Dips 60 Second Plank 30 Ball Slams 15 Burpees 60 Sec Plank Grey Level…

2020 01 15

Spartan SGX Training – Thursday January 16th, 2020 at 7:00pm “Hot Spice”

By: Kris LeSueur 0

Aerobic Capacity Hot Spice (Calories) 10 Rounds: 0:45 Row for Max Calories -0:15 Rest- 0:30 Row for Max Calories -0:30 Rest- 0:15 Row for Max Calories -0:45 Rest-

2020 01 15

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