Blog Search

Spartan SGX Training – April 15th-21st, 2019

By: 0

*Announcements*

We have a Spartan Class on Monday and Wednesday at 7:00pm and Saturdays at 7:00am – Coached by Spartan SGX Coach Andrew Lucero!

Next Spartan Race!!

We will be racing the Spartan Sprint Stadium Race at the Cardinals Football State Farm Stadium on Saturday June 15th!

We have created a CrossFit Preferred team!

We are running the age group division around 8:30am depending on your age.

Join us!! You will not regret doing this race! You will understand at the finish line!

Run Workout

For the Thursday Run  Workout meet at CrossFit Preferred at 5:30am

Monday   

Strength/Skill/Conditioning

Turkish Get Up (4 x 2)

1 Kettlebell Press in each phase of movement
1:2 Work-Rest Ratio

Spartan SGX WOD

Hard Surface (3 Rounds for reps)

3 Rounds:
4:00 AMRAP
400m Run

In time remaining…
AMRAP:
3 Sandbag Cleans* (75#/50#)
6 Burpees Over Sandbag

1:00 Rest Between Rounds

*Round 1: Squat Cleans
*Round 2: Over-the-Shoulder Cleans
*Round 3: Power Cleans

Tuesday – Running Day 

Warm Up

400 meters easy

Workout

Repeat 3 times: 
300 meters (1:20 to 1:40 faster than 1 mile PR pace)
100 meters (3 minutes + slower than 1 mile PR pace. Should feel slow and allow you to recover)
100 meters (Sprint!)
5 minutes rest between  sets

Cooldown

400 meters Easy

Stretch and Foam Roll

Wednesday

Strength/Skill/Conditioning

Bucket Carry / Sandbag Complex (3 Rounds for time)

EOMOM 12:

0:00-2:00 – 100m Bucket Carry
2:00-4:00 – 12 Sandbag Box Step Ups (75#/50#) (24″/20″)

Spartan SGX WOD

Familiar Feeling (Time)

For Time:
1000 meter Row
30 Medicine Ball Russian Twists (20#/14#)
10 Turkish Get-Ups (53#/35#)
30 Medicine Ball Cleans (20#/14#)
1000 meter Row

Thursday 

Running  Workout – Meet at CrossFit Preferred at 5:30am

 

Warm Up 

Class Warm Up /Stretching

400 Meters

Workout:

Repeat 3 times:

600 meters (40 to 70 seconds slower than 1 mile PR pace)

40 seconds rest

600 meters (40 to 70 seconds slower than 1 mile PR pace)

40 seconds rest

600 meters (40 to 70 seconds slower than 1 mile PR pace)

40 seconds rest

5 minutes rest in between sets

Cooldown

400 Easy

Stretch

FRIDAY – Running Day 

30 Minute Easy Run or join us at CrossFit Preferred for a CrossFit workout!

Very important to get time on your feet and build an aerobic base in your running.

Discuss the distance with Andrew or Kris to come up with a plan!

10  Minutes of Stretching and Foam Rolling

SATURDAY

Warm Up

Coaches Choice

Spartan SGX WOD

Half Murph (Time)

For Time:

800 meter run
50 Pull-ups
100 Push-ups
150 Air Squats
800 meter run

Partition repetitions as needed.  Start and finish with the run.  If you’ve got a twenty pound vest or body armor, wear it.

Sunday

Rest Day – This is a great day to relax, stretch, foam roll, sleep extra, take a nap, read and recharge for the next week!