Blog Search

Spartan SGX Training – December 31st, 2018 – January 6th, 2019

By: 0

*Announcements*

For Monday New Years Eve day we will only have our morning schedule. Spartan SGX Class will be at 7:30am

Run Workout

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

Next Spartan Race!!

We have created a CrossFit Preferred Team! We are racing the Sprint Race Saturday February 9th at 10:30am. Join us!!

Use this code to save 15% off the regular price or 20% off the Spartan Race Annual Pass: SGX191222

January Monthly Challenge!

Complete 500 Strict Pull Ups (no Kipping or Butterfly Pull Ups) in the month of January!

If you do 25 Pull Ups 5 days per week you will hit 500 Pull Ups.

If you do not have a Strict Pull Up start where you are at and do Ring Rows, Bar Holds, Negative Jumping Pull Ups or Australian Pull Ups.

Monday  

Spartan SGX WOD 

Spartan 2019 (AMRAP – Reps)

4:00 AMRAP
20 Calorie Row
19 Kettlebell Swings (53#/35#)

-1:00 Rest-

4:00 AMRAP
20 Jumping Lunges
19 Mountain Climbers

-1:00 Rest-

4:00 AMRAP
20 High Knee Single Unders
19 Kettlebell Goblet Squats (53#/35#)

-1:00 Rest-

4:00 AMRAP
20 Plank-to-Pushups
19 V-Ups

Tuesday – Running Day 

Warm Up 

Run 400 Meters

Stretch and Loosen Up

Sprint 100 Meters
Run 400 Meters (2 Minutes slower than 1 mile PR Pace)
Rest for 3 Minutes
Sprint 100 Meters

Run 400 Meters (2 Minutes slower than 1 mile PR Pace)

Rest for 3 Minutes
Sprint 200 Meters
Walk 400 Meters
Rest 8 Minutes

Workout: Max Effort 400 Meter – Record your time and save in Wodify.

 

Max Effort 400 Meters

Cooldown

400 Meters Easy

Stretch and Foam Roll

Wednesday

Strength/Skill:

Rope Climb 

Technique / Practice

Spartan SGX WOD 

Turbo Boost (Time)

21-18-15-12-9:
Dumbbell Deadlifts (50#/35#)
Box Jump Overs
Dumbbell Front Squats (50#/35#)
Knees-to-Elbows
Row Calories

Thursday 

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

 

Warm Up 

Class Warm Up /Stretching

400 Meters

Workout:

4 x 800 meters (run 20-30 seconds slower than 1 mile PR Pace)

2 minutes rest between reps

5 minutes rest

then

4 x 200 meters (run 10-20 seconds slower than 1 mile PR Pace)

2 minutes rest between reps.

Cooldown

400 Easy

Stretch

FRIDAY – Running Day 

60 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

Dumbbell Adderall (AMRAP – Reps)

0:00 – 10:00:

1 Mile Run

In time remaining, Max Dumbbell Clean and Jerks (50#/35#)

10:00 – 13:00:

Rest

13:00 – 20:00:

800m Run,

In remaining time, Max Dumbbell Power Snatches (50#/35#)

20:00 – 23:00:

Rest

23:00 – 27:00:

400m Run,

In remaining time, Max Dumbbell Thrusters (35#/20#)

Clean and Jerks, Thrusters – 2 Dumbbells
Power Snatches – 1 Dumbbell

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!