Blog Search

Steam Engine

By: 0

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#)

Sisson

By: 0

Spartan SGX

Spartan SGX WOD

Sisson (AMRAP – Rounds)

Complete as many rounds as possible in 20 minutes of:

15-ft rope climb, 1 ascent

5 burpees

200-meter run

If you have a 20# vest or body armor, wear it.
U.S. Army 2nd Lt. Justin Sisson, 23, assigned to 1st Battalion, 506th Infantry Regiment, 4th Brigade Combat Team, 101st Airborne Division in Fort Campbell, Kentucky, died June 3, 2013, from wounds caused by a suicide bomber in Chamkani, Afghanistan.

Sisson is survived by his parents, Kevin and Phyllis; brother, Ryan; grandmothers, Judith Liming and Janis Beshoner; and numerous other friends and family members.
To learn more about Sisson click here

Mountain Climb

By: 0

Spartan SGX

Strength/Skill

Bucket Carry (Weight)

EMOM 5:

5 Bucket Deadlifts

50m Bucket Carry
Perform with heavier weight compared to previous time

Spartan SGX WOD

Mountain Climb (Time)

For Time:

2 Rounds of…

50m Dumbbell Single-Arm Overhead Carry (50#/35#)

20 Mountain Climbers

50m Dumbbell Single-Arm Overhead Carry (50#/35#)

-1 Minute Rest-

Then…

2 Rounds of:

200m Run

10 Dumbbell Single-Arm Hang Clean and Jerks (50#/35#)

-1 Minute Rest-

Then…

2 Rounds of:

100 Alternating Step Single Unders

20 Dumbbell Goblet Squats (50#/35#)

Energy Boost

By: 0

Spartan SGX

Strength/Skill

Pause Goblet Squat (3 x 10)

1-2 second pause at bottom of the squat

Explode out of the bottom

Spartan SGX WOD

Energy Boost (Time)

4 Rounds for Time:

16 Single-Arm Kettlebell Swings (53#/35#)

50m Single-Arm Kettlebell Overhead Carry (53#/35#)

8 Hand-Release Pushups

50m Bear Crawl

200m Run

1:00 Rest

Flight and Fight

By: 0

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

Spartan SGX WOD

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#)

Mountain Climb

By: 0

Spartan SGX

Strength/Skill

Bucket Carry (Weight)

EMOM 5:

5 Bucket Deadlifts

50m Bucket Carry
Perform with heavier weight compared to previous time

Spartan SGX WOD

Mountain Climb (Time)

For Time:

2 Rounds of…

50m Dumbbell Single-Arm Overhead Carry (50#/35#)

20 Mountain Climbers

50m Dumbbell Single-Arm Overhead Carry (50#/35#)

-1 Minute Rest-

Then…

2 Rounds of:

200m Run

10 Dumbbell Single-Arm Hang Clean and Jerks (50#/35#)

-1 Minute Rest-

Then…

2 Rounds of:

20 Mountain Climbers

20 Dumbbell Goblet Squats (50#/35#)