Blog Search

Vendetta

By: 0

Spartan SGX

Spartan SGX WOD

Vendetta (AMRAP – Rounds and Reps)

25:00 AMRAP

Partner 1:

400m Run

Partner 2:

20 Plate Ground-to-Overheads (45#/25#)

10 Plate Overhead Walking Lunges (45#/25#)

20 Sandbag Squats

10 Pushup Sandbag Drags

Switch when running partner completes 400m Run

Hangnail

By: 0

Spartan SGX

Strength/Skill

Atlas Stone Cycles (Weight)

Every 2:00 x 4 Rounds:

5 Atlas Stone Sumo Squats

10m Atlas Stone Carry

5 Burpees

10m Atlas Stone Carry

5 Atlas Stone Sumo Squats

Spartan SGX WOD

Hangnail (Time)

3 Rounds for Time:

400m Run

20m Bear Crawl

20m Crab Walk

20m Kettlebell Walking Lunges (53#/35#)

10 Kettlebell Deadlifts (53#/35#)

10 Kettlebell Alternating Hang Power Cleans (53#/35#)

Sticky Grip

By: 0

Spartan SGX

Conditioning

Shuttle Sprints (Time)

Sprints (9:00 total)

6x100m shuttle sprints, 50m out/50m back. New sprint every :90.

*Score is the average between your FASTEST and your SLOWEST sprint (Time1 + Time2) / 2.

Spartan SGX WOD

Sticky Grip (Calories)

12:00 AMRAP

Partner 1:

Dead Hang

Partner 2:

Max Row Calories
Partner 2 can only row while Partner 1 dead hangs

Must transition with animal movement

Power Output

By: 0

Spartan SGX

Strength/Skill

Ring Pullups (3 x Max Reps)

Strict, kip, any type of pullup is acceptable. Maintain control throughout set.

Power Output (Time)

3 Rounds for Time:

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