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Spartan SGX Training – February 18th -23rd, 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!

Run Workout

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

Next Spartan Race!!

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

More details to come! We will be creating a CrossFit Preferred team!

Join us!!

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

February Monthly Challenge!

Complete 500 Strict Pull Ups (no Kipping or Butterfly Pull Ups), 500 Push Ups and 10 miles of running per week in the month of February! If you do not have pull ups or push up start where you are! If you have not been running. Run 5 miles per week.

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   

Strength/Skill/Conditioning

Double Kettlebell Strength Complex (5 x 1)

1 Double Kettlebell Deadlift
4 Double Kettlebell Alternating Hang Power Cleans
1 Double Kettlebell Squat Clean

-1:30 Rest Between Sets-

Spartan SGX WOD

Drop Cycle (7 Rounds for reps)

7 Rounds:
AMRAP 2
20/15 Calorie Row
Max Burpees

-2:00 Rest Between Rounds-

Tuesday – Running Day 

Warm Up

800 meters easy

Workout

Repeat 3 times:

300 meters (run 20-40 seconds faster than 1 mile PR pace)

2 minutes rest

250 meters (run 20-40 seconds faster than 1 mile PR pace)

2 minutes rest

200 meters (run 20-40 seconds faster than 1 mile PR pace)

4 minutes rest

Cooldown

400 meters Easy

Stretch and Foam Roll

Wednesday

Strength/Skill:

Farmer’s Carry / Jump Rope Complex 

EMOM 8:
Odd – 50m Single-Arm Farmer’s Carry
Even – :30 max High Knee Single Unders

Spartan SGX WOD

Flight and Fight (Time)

5 Rounds for Time:
10 Plate Ground-to-Overheads (35#/25#)
50m Plate Single-Arm Farmer’s Carry (35#/25#)
25m Traveling Spider-Man Pushups
25m Backwards Bear Crawl
50m Plate Single-Arm Farmer’s Carry (35#/25#)
100m Run w/ Plate (35#/25#)

Thursday 

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

Warm Up 

Class Warm Up /Stretching

400 Meters

Workout:

5 x 5 minutes with 90 seconds rest between reps (run at a pace between 1:20 to 1:50 slower than your 1 mile PR pace)

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

Close Shave (Time)

For Time:
1 Mile Run

Then…

30 Sandbag Back Squats (75#/50#)
1:00 Dead Hang*
20 Sandbag Over-the-Shoulder Cleans (75#/50#)
1:30 Dead Hang*
10 Sandbag Clusters (75#/50#)
2:00 Dead Hang*

Then…

1 Mile Run

*2 Shoulder Taps every :10
**5 Burpees every break from Dead Hang

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!