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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

Spartan SGX WOD

Flight and Fight (Time)

5 Rounds for Time:

10 Plate Ground-to-Overheads (35#/25#)

50m Plate Single-Arm Farmer’s Carry (35#/25#)

25m Traveling Spider-Man Pushups

25m Backwards Bear Crawl

50m Plate Single-Arm Farmer’s Carry (35#/25#)

100m Run w/ Plate (35#/25#)

Mountain Climb

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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 Hang Clean and Jerks (50#/35#)

-1 Minute Rest-

Then…

2 Rounds of…

20 Mountain Climbers

20 Dumbbell Goblet Squats (50#/35#)

Brenton

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Spartan SGX

Strength/Skill

Strength/Skill

Spartan SGX WOD

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

Baby Face

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Spartan SGX

Strength/Skill

Wall Sit Wednesday (AMRAP – Reps)

3 Rounds:

1:00 Wall Sit (Rx+: 35#/26# KB)

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

-1:30 Rest-

Spartan SGX WOD

Baby Face (AMRAP – Reps)

10:00 AMRAP

3-6-9-12… etc.

Wall Balls (20#/14#)

Pushups

500m Row (Time)

Max Effort 500m Row
Immediately following 10:00 AMRAP

Black Label

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Spartan SGX

Strength/Skill

Eccentric Pullups

5 sets of 5 repetitions

-5 seconds on descent

Spartan SGX WOD

Black Label (Part I) (AMRAP – Rounds and Reps)

10:00 AMRAP

1000m Row

Then, in remaining time…

AMRAP of:

3 Chest-to-Bar Pullups

6 Burpees

9 Jump Squats

2 Rounds of…

3 Sandbag Deadlifts (75#/50#)

2 Sandbag Hang Power Cleans

1 Sandbag Shoulder-to-Overhead

-5:00 Rest-

Black Label (Part II) (AMRAP – Rounds and Reps)

10:00 AMRAP

1000m Row

Then, in remaining time…

AMRAP of:

3 Chest-to-Bar Pullups

6 Burpees

9 Jump Squats

2 Rounds of…

3 Sandbag Deadlifts (75#/50#)

2 Sandbag Hang Power Cleans

1 Sandbag Shoulder-to-Overhead

Late Night

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Spartan SGX

Strength/Skill

Dumbbell Clean and Jerk

3 sets of 5 repetitions

1 set of max repetitions at same weight

Spartan SGX WOD

Late Night (AMRAP – Rounds and Reps)

12:00 AMRAP

15/12 Calorie Row

12 Dumbbell Reverse Lunges (50#/35#)

9 Dumbbell Clean and Jerks (50#/35#)

6 Box Jump Overs (24″/20″)

Reach for the Sky

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Spartan SGX

Strength/Skill

Turkish Get Up (Heavy 2)

0:00-4:00 – Light/Moderate set(s) of 6 (3 per side)

4:00-8:00 – Moderate/Heavy set(s) of 4 (2 per side)

8:00-12:00 – Heavy set(s) of 2 (1 per side)

Spartan SGX WOD

Reach for the Sky (Time)

3 Rounds for Time:

400m Run

:30 Dead Hang*

20 Kettlebell Sumo Deadlift High Pulls (53#/35#)

10 Kettlebell Thrusters

5 Burpees Over Kettlebell

Drop Cycle

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Spartan SGX

Strength/Skill

Double Kettlebell Strength Complex

1 Double Kettlebell Deadlift

4 Double Kettlebell Alternating Hang Power Cleans

1 Double Kettlebell Squat Clean

-1:30 Rest Between Sets-

Spartan SGX WOD

Drop Cycle (7 Rounds for reps)

7 Rounds:

AMRAP 2

20/15 Calorie Row

Max Burpees

-2:00 Rest Between Rounds-

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

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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