Spartan SGX Training – Saturday May 18th , 2019 at 7:00am “Hit the Deck”
Spartan SGX WOD Hit the Deck (Time) For Time: 1600m Run 30 Burpees 1200m Run 30 Burpees 800m Run 30 Burpees 400m Run 30 Burpees
2019 05 17
Workout of the Day – Saturday May 18th, 2019 “Buzz Light Year”
Metcon Buzz Light Year Team (Time) In Teams of 3, with a 30:00 Time Cap: 3 Rounds: 400 Meter Team Run 50 Barbell-Facing Burpees 9 Rope Climbs (15') ... Directly into... 21 Clean and Jerks (115/85) 21 Clean and Jerks (135/95) 21 Clean and Jerks (155/105) 21 Clean and Jerks…
2019 05 17
Workout of the Day – Friday May 17th, 2019 “Fight Club”
Metcon Fight Club (AMRAP - Reps) 3 Rounds for Total Reps: 1:00 – Thrusters 1:00 – Power Cleans 1:00 – Box Jump Overs 1:00 – Pull-Ups (chin over) 1:00 – Assault Bike Calories Rest 1:00 between rounds. Rx Barbell – 95/65 Rx Box – 24″/20″ sub row for AB cals
2019 05 16
Workout of the Day – Thursday May 16th, 2019 “Helen on Repeat”
Metcon Helen on Repeat (5 Rounds for time) On the 4:00 x 5 Rounds: 1 Round of "Helen" 400m Run 21 Kettlebell Swings (53#/35#) 12 Pull-Ups Mobility --- Upper Body --- 1. Puppy Pose - 1:00 2. Shoulder to Floor - 1:00/each 3. Wrist Stretches - 1:00 --- Lower Body…
2019 05 15
Spartan SGX Training – Wednesday May 15th, 2019 at 7:00pm “Rock & Pull”
Spartan SGX WOD Rock & Pull (AMRAP - Rounds and Reps) 12:00 AMRAP 200m Row *2 Dumbbell Hang Clean and Jerks (50#/35#) 20m Dumbbell Single-Arm Overhead Carry (50#/35#) *Increase by 2 repetitions every round Spartan Finisher Sandbag Box Step Overs (EMOM) (AMRAP - Rounds and Reps) Every Minute on the…
2019 05 14
Workout of the Day – Wednesday May 15th, 2019 “Bar Star”
Metcon Bar Star Team (3 Rounds for reps) Workout Definition "Bar Star" Part #1 AMRAP 7 - Max Overhead Squats First 50 Reps - 115/85 Second 50 Reps - 135/95 Time Remaining - 155/105 Rest 3:00 "Bar Star" Part #2 AMRAP 7 - Max Bench Presses First 50 Reps -…
2019 05 14
Workout of the Day – Tuesday May 14th, 2019 “Undercover”
Strength Power Clean 6 Sets of 2: 3-Pause Power Clean Each pause lasts 2 seconds: Pause #1 - Knee Level Pause #2 - Jumping Position Pause #3 - Receiving Position Set #1 - 60% Set #2 - 65% Sets #3+4+5+6 - Build to a heavy. Rest as needed between sets.…
2019 05 13
Workout of the Day – Monday May 13th, 2019 “Wall Street”
Strength Back Squat 7 Sets: 1 Tempo Back Squat* *7 seconds down, 3 second pause in bottom, stand. Set #1 - 58% Set #2 - 60% Set #3 - 62% Set #4 - 64% Set #5 - 66% Set #6 - 68% Set #7 - 70% Rest :60 between sets…
2019 05 12
Spartan SGX Training – Monday May 13th, 2019 at 7:00pm “Red One”
Strength/Skill Eccentric Ring Pullups (3-3-4-4-5) 5 seconds on descent Every 2:00 for 10:00 Spartan SGX WOD Red One (Time) For Time: 2-4-6-8-10-12 Pushup Sandbag Drags (75#/50#) 12-10-8-6-4-2 Sandbag Sumo Deadlift High Pulls 50m Sandbag / Bucket Carry* *Alternate Sandbag and Bucket each round
2019 05 12
Workout of the Day – Saturday May 11th, 2019 “Cement Mixer”
Strength Clean and Jerk Clean and Jerk Complex On the Minute x 6: 1 Clean Pull 1 Hang Squat Clean 1 Jerk Sets #1+2 - 70% Sets #3+4 - 75% Sets #5+6 - 75-80%, based on feel. Metcon Beast Builder (Weight) On the Minute x 6: Min #1 - 6…
2019 05 10