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Carry On

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Spartan SGX

Strength/Skill

Eccentric Pullups

5 sets of 5 repetitions

-5 seconds on descent

Spartan SGX WOD

Carry On (3 Rounds for reps)

3 Rounds, 1 Min per Station:

Dumbbell Burpee Deadlifts (50#/35#)

Box Jump Overs (24″/20″)

Kettlebell Swings (53#/35#)

Row (Calories)

Rest

Hard Knocks

By: 0

Spartan SGX

Strength/Skill

Turkish Get Up (3 x 2)

3 sets of 2 repetitions (1 on each side)

1 kettlebell press in each phase of the movement

1:2 work-rest ratio

Spartan SGX WOD

Hard Knocks (AMRAP – Reps)

9:00 AMRAP

3-6-9-12…

Dumbbell Deadlifts (50#/35#)

Burpee Box Jump Overs (24″/20″)

Pullups

Heartthrob

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

Heartthrob (Time)

For Time:

50 Calorie Row

50 Kettlebell Swings (53#/35#)

50 Box Jump Overs

50 Mountain Climbers

50 High Knee Single Unders

-20:00 Time Cap-

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

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

Brenton

By: 0

Spartan SGX

Strength/Skill

Turkish Get Up (5 x 4)

Spartan SGX WOD

Brenton (Time)

5 Rounds For Time:

100′ Bear Crawl

100′ Standing Broad Jump

Do 3 Burpees after 5 Broad Jumps

If you have a 20# vest or body armor, wear it.
In honor of Field Training Officer Timothy Quinn Brenton, 39, of the Seattle Police Department, was shot and killed in a drive-by shooting while on duty on October 31, 2009
To learn more about Brenton click here

Hammer Time

By: 0

Spartan SGX

Strength/Skill

Spartan SGX WOD

Hammer Time (3 Rounds for reps)

4:00 AMRAP

500m Row

10 Dumbbell Clean & Jerks

Max Dumbbell Step Ups

-Rest 4:00-

4:00 AMRAP

400m Row

10 Dumbbell Clean & Jerks

Max Dumbbell Step Ups

-Rest 4:00-

4:00 AMRAP

300m Row

10 Dumbbell Clean & Jerks

Max Dumbbell Step Ups