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Spartan SGX Training – April 29th-May 5th, 2019

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*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 Williams Field High School at 5:30am

Monday   

Strength/Skill/Conditioning

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

Helen on Repeat (5 Rounds for time)

On the 4:00 x 5 Rounds:
1 Round of “Helen”
400m Run
21 Kettlebell Swings
12 Pullups

Tuesday – Running Day 

Warm Up

400 meters easy

Workout

4×7 minutes with 2 minutes rest between reps (run at a pace 1:20 to 1:50 slower than 1 mile pace)

Cooldown

400 meters Easy

Stretch and Foam Roll

Wednesday

Strength/Skill/Conditioning

Rope Climb Conditioning 

8:00 EMOM

Odd – 0:45 Row (2k Row Pace)
Even – 2 Rope Climbs

Spartan SGX WOD

Betrayed (AMRAP – Rounds and Reps)

15:00 AMRAP
400m Sandbag Run (75#/50#)

In time remaining…
AMRAP of:
2 Sandbag Get-Ups (75#/50#)
6 Sandbag-Facing Burpees
10 Sandbag Thrusters (75#/50)

Thursday 

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

 

Warm Up 

Class Warm Up /Stretching

400 Meters

Workout:

Run 2000 meters (1:10 -1:40 slower than 1 mile PR pace)
4 minutes rest
Run 400 meters (20-50 seconds slower than 1 mile PR pace)
4 minutes rest
Run 1600 meters (1:00 to 1:40 slower than 1 mile PR pace)
4 minutes rest
Run 300 meters (0 to 20 seconds slower than 1 mile PR pace)
4 minutes rest
Run 1000 meters (1:00 -1:30 slower than 1 mile PR pace)
4 minutes rest
Run 200 meters (as fast as possible!)

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

Trail Run: San Tan Mountain – Meet at CrossFit Preferred at 6:00am

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!