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Spartan SGX Training – January 7th – January 13th, 2019

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*Announcements*

Join the CrossFit Preferred Team for the Spartan Sprint Race February 9th at 10:30am! We have a great team and it is going to be such a fun time!

This will push you in your training the next month!

It is a 3-4 mile race with obstacles and we can prepare you for this race no matter what shape you are in right now!

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 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   

Strength/Skill

Kettlebell Strength Complex 

1 Double Kettlebell Full Clean Thruster
1 Double Kettlebell Push Press
1 Double Kettlebell Thruster
3 Tempo Romanian Deadlifts

Tempo = 3130
-1:30 Rest Between Sets-

Spartan SGX WOD

Mud Pit (Time)

3 Rounds for Time:
400m Run
21 Double Kettlebell Snatches (35#/26#)
15 Mountain Climbers
9 Burpee Pullups
50m Bear Crawl

Tuesday – Running Day 

Warm Up

400 Meters easy

5 Rounds of:

400m fast followed by a 100m easy recovery run. No rest between  sets

Cooldown

400 Meters Easy

Stretch and Foam Roll

Wednesday

Strength/Skill:

Wall Sit Wednesday (AMRAP – Reps)

3 Rounds:
1:00 Wall Sit (Rx+: 35#/26# KB)
0:30 Max Goblet Squats (53#/35#)

Spartan SGX WOD 

Baby Face (AMRAP – Reps)

10:00 AMRAP
3-6-9-12… etc.
Wall Balls (20#/14#)
Pushups

500m Row (Time)

Max Effort 500m Row

Immediately following 10:00 AMRAP

Thursday 

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

Warm Up 

Class Warm Up /Stretching

400 Meters

Workout:

2 x 3000 meters:

(alternate 500 fast, 500m slow, 400m fast, 400m slow, 300m fast, 300m slow, 200m fast, 200m slow, 100m fast, 100m slow)

No rest between reps.

5 minutes rest between 3000 meter intervals

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

Bolt Cutter

Spartan SGX WOD

Bolt Cutter (AMRAP – Rounds and Reps)

25:00 AMRAP (with a partner):
400m Sandbag Run (75#/50#)

Then, while partner Dead Hangs…
2 Dumbbell Manmakers (35#/25#)
4 Dumbbell Box Step Ups (24″/20″)
8 Jumping Lunges

*Partners complete sandbag run together, switching sandbag as needed. Partner 1 dead hangs while Partner 2 completes manmakers, step ups and lunges.  Then Partner 1 completes movements while Partner 2 dead hangs

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!