Blog Search

Seashells

By: 0

Spartan SGX

Strength/Skill

Sandbag Over-the-Shoulder Cleans

Every 1:30 for 6 Rounds:

4 Sandbag Cleans

Spartan SGX WOD

Seashells (Time)

4 Rounds for Time:

200m Run

20 Wall Balls (20#/14#)

15 Weighted Sit-ups (20#/14#)

10 Jumping Pullups

5 Sandbag Step Ups (75#/50#) (24″/20″)

The Lucky One

By: 0

Spartan SGX

Strength/Skill

Kettlebell Bottoms Up Carry (3 sets for max weight/distance)

Single-Arm KB Bottoms Up Carry

Speeding Ticket (AMRAP – Reps)

4:00 AMRAP:

150 Double Unders

100m Dumbbell Single-Arm Overhead Carry (50#/35#)

Max Wall Balls (20#/14#) in time remaining

4:00 Rest, then…

4:00 AMRAP:

125 Double Unders

100m Dumbbell Single-Arm Overhead Carry (50#/35#)

Max Wall Balls (20#/14#) in time remaining

4:00 Rest, then…

4:00 AMRAP

100 Double Unders

100m Dumbbell Single-Arm Overhead Carry (50#/35#)

Max Wall Balls (20#/14#) in time remaining

Grimy Paws

By: 0

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 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