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Power Output

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Spartan SGX

Strength/Skill

Pause Goblet Squat (3 x 8)

1-2 second pause at bottom of the squat

Explode out of the bottom
Aim for a heavier weight than last week

Spartan SGX WOD

Power Output (Time)

18:00 AMRAP:

10 Jump Squats

10 Plyo Pushups

10 Jump Lunges

50m Lateral Ape Walks

250m Row

10 Dumbbell Renegade Rows (50#/35#)

10 Dumbbell Power Cleans (50#/35#)

10 Dumbbell Push Presses (50#/35#)

50m Lateral Ape Walks

250m Row

Grimy Paws

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Spartan SGX

Strength/Skill

Dead Hang / Shoulder Taps

3 Rounds:

In 2:00 Window

Max Dead Hang

2 Shoulder Taps every :10

1:00 Rest

*One attempt, in time remaining if broken before 2:00…

Max Hand-Release Pushups (Round 1)

Max V-Ups (Round 2)

Max Wall Sit (Round 3)

Spartan SGX WOD

Grimy Paws (Time)

For Time:

200 High Knee Single Unders

150 Kettlebell Swings (53#/35#)

100m Bear Crawl w/ Plate on Back (25#/15#)

50 Goblet Squats (53#/35#)

Power Output

By: 0

Spartan SGX

Strength/Skill

Pause Goblet Squat (3 x 8)

1-2 second pause at bottom of the squat

Explode out of the bottom
Aim for a heavier weight than last week

Spartan SGX WOD

Power Output (Time)

18:00 AMRAP:

10 Jump Squats

10 Plyo Pushups

10 Jumping Lunges

50m Lateral Ape Walks

250m Row

10 Dumbbell Renegade Rows (50#/35#)

10 Dumbbell Power Cleans (50#/35#)

10 Dumbbell Push Presses (50#/35#)

50m Lateral Ape Walks

250m Row

Flight and Fight

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Spartan SGX

Strength/Skill

Farmer’s Carry / Jump Rope Complex

EMOM 8:

Odd – 50m Single-Arm Farmer’s Carry

Even – :30 max High Knee Single Unders

Flight and Fight (Time)

5 Rounds for Time:

10 Plate Ground-to-Overheads (45#/25#)

50m Plate Single-Arm Farmer’s Carry (45#/25#)

25m Burpee Broad Jumps

25m Crab Walks

50m Plate Single-Arm Farmer’s Carry (45#/25#)

200m Run w/ Plate (45#/25#)

Spartan SGX WOD

Steam Engine

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Spartan SGX

Strength/Skill

Atlas Stone Cycles (Weight)

Every 1:30 x 4 Rounds:

5 Atlas Stone Sumo Squats

10m Atlas Stone Carry

5 Burpees

10m Atlas Stone Carry

5 Atlas Stone Sumo Squats

Spartan SGX WOD

Steam Engine (Time)

4 Rounds for Time:

200m Run

10 Dumbbell Deadlifts (50#/35#)

8 Dumbbell Box Step Ups (24″/20″)

6 Strict Pullups

4 Dumbbell Devil Presses (50#/35#)