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Spartan SGX Training April 8th-14th, 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 CrossFit Preferred at 5:30am

Monday   

Strength/Skill/Conditioning

Tire Flip (No Measure)

EMOM 10:

2 Tire Flips

Spartan SGX WOD

Semi-Truck (Time)

3 Rounds for Time:
200m Sandbag Run (75#/50#)
2 Tire Flips
100m Kettlebell Farmer’s Carry (53#/35#)
*Rounds of Cindy

“Cindy”
5 Pullups
10 Pushups
15 Air Squats

*Round 1: 3 Rounds of Cindy
*Round 2: 2 Rounds of Cindy
*Round 3: 1 Round of Cindy

Tuesday – Running Day 

Warm Up

800 meters easy

Workout

Repeat 3 times: 
600 meters (run 1:10 to 1:30 faster than your 1 mile PR pace)
90 seconds rest

200 meters (run 1:20 to 1:40 faster than your 1 mile PR pace)

5 minutes rest between sets

Cooldown

400 meters Easy

Stretch and Foam Roll

Wednesday

Strength/Skill/Conditioning

Dead Hang / Shoulder Taps 

3 Rounds:
In 2:00 Window
Max Dead Hang
2 Shoulder Taps every :10
1:00 Rest

*One attempt, in time remaining if broken before 2:00…
Max Hand-Release Pushups (Round 1)
Max V-Ups (Round 2)
Max Wall Sit (Round 3)

Spartan SGX WOD

Heartthrob (Time)

For Time:
50 Calorie Row
50 Kettlebell Swings (53#/35#)
50 Box Jump Overs
50 Mountain Climbers
50 High Knee Single Unders

-20:00 Time Cap-

Thursday 

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

 

Warm Up 

Class Warm Up /Stretching

400 Meters

Workout:

35 minutes – easy aerobic run.
then

8×12 Second Sprints or Hill Sprints Grade + 10%

2 Minutes Rest in between each sprint

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

10k Run (Time)

Max Effort 10K Run

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!