Blog Search

Spartan SGX Training – February 25th – March 3rd, 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!

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

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

Rock Chalk (Time)

5 Rounds for Time:
100 High Knee Single Unders
10m Atlas Stone Carry
5 Burpees
10m Atlas Stone Carry
5 Atlas Stone Squats

Tuesday – Running Day 

Warm Up

800 meters easy

Workout

Repeat 4 times:

200 meters fast (20 Seconds Faster than 1 Mile PR Pace)

200 meters easy recovery run (40-60 Seconds Slower than 1 Mile PR Pace)

straight into

3 x 300 meters at a moderate pace with 30 second rest between reps.

3 minutes rest

Cooldown

400 meters Easy

Stretch and Foam Roll

Wednesday

Strength/Skill:

Eccentric Pullups 

5 sets of 5 repetitions
-5 seconds on descent

Spartan SGX WOD

Carry On (3 Rounds for reps)

3 Rounds, 1 Min per Station:
Dumbbell Burpee Deadlifts (50#/35#)
Box Jump Overs (24″/20″)
Kettlebell Goblet Squats (53#/35#)
Kettlebell Swings (53#/35#)
Row (Calories)
Rest

Thursday 

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

Warm Up 

Class Warm Up /Stretching

400 Meters

Workout:

1600 meters (1:10 to 1:30 Slower than 1 Mile PR Pace)
4 minutes rest
600 meters (40-60 Seconds slower than 1 mile PR Pace)
4 minutes rest
1200 meters (1:10 to 1:30 Slower than 1 Mile PR Pace)

4 minutes rest
400 meters (40-60 Seconds slower than 1 mile PR Pace)
4 minutes rest
800 meters (40-60 Seconds slower than 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

Vendetta (AMRAP – Rounds and Reps)

25:00 AMRAP

Partner 1:
400m Run

Partner 2:
20 Plate Ground-to-Overheads (45#/25#)
10 Plate Overhead Walking Lunges (45#/25#)
20 Sandbag Squats
10 Pushup Sandbag Drags

Switch when running partner completes 400m 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!