Blog Search

Steam Engine

By: 0

Spartan SGX

Strength/Skill

Atlas Stone Cycles (Weight)

Every 1:30 x 5 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#)

Chill Pill

By: 0

Spartan SGX

Strength/Skill

Dead Hang / Wall Sit

3 Rounds:

Round 1…

0:30 Dead Hang

0:30 Weighted Wall Sit (35#/25#)

Round 2…

1:00 Dead Hang

1:00 Weighted Wall Sit

Round 3…

1:30 Dead Hang

1:30 Weighted Wall Sit

Directly Into…

0:30 Max Kettlebell Goblet Squats (53#/35#)

Spartan SGX WOD

Chill Pill (Time)

For Time:

3 Rounds of…

200m Run

10 Sandbag Front Squats (75#/50#)

Directly Into…

2 Rounds of…

400m Run

50m Kettlebell Farmer’s Carry (53#/35#)

Directly Into…

1 Round of…

50 Burpees

Ride the Lightning

By: 0

Spartan SGX

Conditioning

Row Conditioning (3 Rounds for time)

3 Rounds, Each for Time:

20/16 Calorie Row

12 Burpees Over Rower

20/16 Calorie Row

1:00 Rest Between Rounds

Spartan SGX WOD

Ride the Lightning (AMRAP – Rounds and Reps)

10:00 AMRAP:

10 Jump Squats

20 10m Shuttle Sprints

:30 Dead Hang*

20 V-Ups

10 Plank-to-Pushups

*2 Shoulder Taps every :10

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″)

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