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Spartan SGX Training – July 1st-July 7th, 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 Williams Field High School at 5:30am. Please park across the street at the church and walk over.

Monday   

Strength/Skill

Kettlebell Widow Makers (3-3-3-3-3)

Two Kettlebells:
1 x Pushup on Kettlebells
2 x Renegade Rows (1 each arm, staggered legs)
1 x Snatch
1 x Front Squat

Spartan SGX WOD

Animal Rescue (Time)

For Time:
400m Run
100m Bucket Carry

Directly Into…
2-4-6-4-2
Sandbag Get-Ups (75#/50#)
4-8-12-8-4
Burpee Pullups

Directly Into…
100m Bucket Carry
400m Run

Tuesday – Running Day 

Warm Up

400 meters easy

Workout

30 minute aerobic run with 8×30 second fast surges to be performed within the 30 minutes. The surges must be spaced a minimum of 1 minute apart.

Run at a pace around 2 minutes slower than your 1 mile PR pace.

Cooldown

400 meters Easy

Stretch and Foam Roll

Wednesday

Strength/Skill

Row / Dumbbell Burpee Ground-to-Overhead EMOM (Weight)

Alternating EMOM x 10 (5 Rounds):
Odd – 12/9 Calorie Row
Even – 5 Dumbbell Burpee Ground-to-Overheads

Spartan SGX WOD

Noodles (Time)

3 Rounds for Time:
400m Single-Arm Kettlebell Farmer’s Carry (53#/35#)
25 Kettlebell Goblet Squats
25 Sit-Ups

Thursday 

Running  Workout – Meet at Williams Field High School at 5:30am

 

Warm Up 

800 Meters

Stretching/Drills

Workout:

4 x 200 meters (run 30 seconds faster than 1 mile PR Pace)

3 x 300 meters (run 30 seconds faster than 1 mile PR Pace)

2 x 400 meters (run 30 seconds faster than 1 mile PR Pace)

1 x 500 meters (run at 1 mile PR Pace)

60 seconds rest between reps and 3 minutes between sets.

Cooldown

800 Easy

Stretch

FRIDAY – Running Day 

8 Mile Run at an aerobic/conversation pace.

If your goal is to improve your running/Spartan Races and run some races you need to throw in a long run each week. It is very important that you get this time on your feet no matter what your pace is. This run is something you will do in place of a CrossFit Workout.

Discuss the distance with Andrew or Kris to come up with a plan!

10  Minutes of Stretching and Foam Rolling

SATURDAY

Spartan SGX WOD

Gritty Paradise (AMRAP – Rounds and Reps)

Teams of 2
30:00 AMRAP:
400m Sandbag Run (75#/50#)
8 Alternating Pullups
12 Alternating Dumbbell Box Step Ups (35#/25#)
20 Lateral Burpee Partner Jump Overs (Partner in Plank)

400m Run: Partners do together, switch sandbag as needed
Pullups: Both hang from bar at same time, alternating repetitions
Box Step Ups: Both on opposite sides of box, alternating repetitions
Burpee: Partner 1 completes 10 repetitions, jumping over Partner 2 (holding a plank) at top of burpee, then switch

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!