“5K Run” Aerobic Capacity/Spartan SGX Training – Thursday September 22nd, 2022
Aerobic Capacity 5k Run (Time) Max Effort 5k Run Goal Pace: 30-50 Seconds Slower Than 1 Mile PR Pace
2022 09 21
“Hats Off to the Bull” Spartan SGX WOD – Wednesday September 21st, 2022
Spartan SGX WOD Hats Off to the Bull (3 Rounds for time) On the 8:00 × 3 Rounds: 40/30 Calorie Row 20 Toes to Bar 10 Dumbbell Box Step Overs 10 Dumbbell Burpee Deadlifts Dumbbells: 2 × 50 / 35 lb's Box: 24"/20" [7 Minute Time Cap Each Round] Score:…
2022 09 20
“Zone 2 Cardio – Bike” Aerobic Capacity/Spartan SGX Training – Tuesday September 20th, 2022
Aerobic Capacity Zone 2 Cardio - Bike (Distance) Assault/Echo Bike Conditioning 40 Minutes at Zone 2
2022 09 19
“LT-5008” Aerobic Capacity/Spartan SGX Training – Thursday September 15th, 2022
Aerobic Capacity LT-5008 (7 Rounds for time) 1600 Meter Run 2 × 400 Meter Run 800 Meter Run 2 × 300 Meter Run 600 Meter Run -3:00 Rest Between Each Run- 1600: 40-60 Seconds Slower Than 1 Mile PR Pace 400s: ~1 Mile PR Pace 800: 30-50 Seconds Slower Than…
2022 09 14
“9-11 Tribute” Spartan SGX Training – Saturday September 10th, 2022
Spartan SGX WOD 9-11 Tribute (Time) For Time: 2001 Meter Sandbag Run Directly Into... 11 Box Jumps (30"/24") 11 Sandbag Thrusters 11 Chest-to-Bar Pullups 11 Sandbag Power Cleans 11 Sandbag Shoulder-to-Overheads 11 Kettlebell Swings (70 / 53 lb) 11 Toes-to-Bar 11 Sandbag Over-the-Shoulder Cleans 11 Brute Force Burpees Directly Into...…
2022 09 09
“800 Meter Run” Aerobic Capacity/Spartan SGX Training – Thursday September 8th, 2022
Warm-up (No Measure) 2 Rounds: 100 Meter Run at 400 Meter Pace 200 Meter Walk Directly Into... 300 Meter Run at 800 Meter Goal Pace -Rest 5 Minutes- 1 Round: 200 Meter Run at 800 Meter Goal Pace 400 Meter Walk Aerobic Capacity 800m Run (Time) Max Effort 800m Run
2022 09 07
“Bear Arms” Spartan SGX WOD – Wednesday September 7th, 2022
Spartan SGX WOD Bear Arms (AMRAP - Rounds and Reps) AMRAP 15: 5 Strict Pullups 10 Single-Arm Kettlebell Clean and Jerks (53 / 35 lb) 15/12 Calorie Row 20 Meter Atlas Stone Carry (93 / 73 lb) Spartan Finisher Long Sandbag Run (Time) For Time: 800 Meter Sandbag Run (70…
2022 09 06
“Zone 2 Cardio – Row” Aerobic Capacity/Spartan SGX Training – Tuesday September 6th, 2022
Aerobic Capacity Zone 2 Cardio - Row (Distance) Row Conditioning 40 Minutes at Zone 2 Longer aerobic session at a zone 2 heart rate.
2022 09 05
“13 Heroes of Kabul” Spartan SGX WOD – Saturday September 3rd, 2022
Spartan SGX WOD 13 Heroes of Kabul (AMRAP - Rounds and Reps) AMRAP 26: 31 Double Unders 25 Pull-Ups 23 Push-Ups 23 Air Squats 23 Abmat Sit-Ups 22 Kettlebell Swings (53 / 35 lb) 22 Calorie Row 22 Toes-to-Bar 20 Wall Balls 20 / 14 lb 20 Box Jumps (24"/20")…
2022 09 02
“AT-1507” Aerobic Capacity/Spartan SGX WOD – Thursday September 1st, 2022
Aerobic Capacity AT-1507 (4 Rounds for time) 30:00 Easy Aerobic Run -5:00 Rest- Then, 100 Meter Sprint 150 Meter Sprint 2 × 200 Meter Sprint -2:00 Rest Between Sprints-
2022 08 31