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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

Manmaker Strength

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Spartan SGX

Strength/Skill

Double Kettlebell Snatch Complex

1 Double Kettlebell Snatch

1 Eccentric Rack Return

1 Double Kettlebell Push Press

1 Double Kettlebell Snatch

1 Double Kettlebell Thruster

-1:30 Rest Between Sets-

Spartan SGX WOD

Manmaker Strength (Time)

For Time:

30 Dumbbell Manmakers (35#/20#)

*200m Run for Every Break
Break – Any time athlete lets go of dumbbells or stops after completing a repetition.

Seashells

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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″)

100m Sandbag Run

Energy Boost

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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