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Spartan SGX Training – June 10th-16th, 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!

Spartan Race This Saturday!!

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

We have created a CrossFit Preferred team!

We are running the age group division around 8:30am depending on your age.

Join us!! You will not regret doing this race! You will understand at the finish line!

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   

Spartan SGX WOD

Running Cindy (AMRAP – Rounds and Reps)

3 Rounds:
5:00 AMRAP
400m Run

In time remaining…
AMRAP of “Cindy”:
– 5 Pullups
– 10 Pushups
– 15 Air Squats

-3:00 Rest Between Rounds-

*Resume “Cindy” wherever you leave off on following round.

Spartan Finisher

Hollow / V-Ups 

4 Rounds:
:10 Hollow Hold
:10 Hollow Rock
10 V-Ups

All unbroken
Rest 30-60 seconds between sets

Tuesday – Running Day 

Warm Up

400 meters easy

Workout

30 minute easy aerobic threshold run that includes 10 x 15 second fast surges and 10 x 7 second max effort sprints (within 30 min).

Target an aerobic threshold pace based on your heart rate. A good rule for your targeted heart rate is 180 minus your age.

Cooldown

400 meters Easy

Stretch and Foam Roll

Wednesday

Strength/Skill

Obstacle Practice (No Measure)

15:00 Low Intensity Obstacle Practice

Spartan SGX WOD

Happy Days (Calories)

15:00 AMRAP With a Partner:

Partner 1:
20m Bear Crawl
20m Burpee Broad Jumps
200m Sandbag Run (75#/50#)

Partner 2:
Row for Calories

Thursday 

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

 

Warm Up 

800 Meters

Stretching/Drills

Workout:

Repeat 6 Times: 

50 meter max effort sprint then straight into a 300 meter run (20-40 seconds slower than 1 mile PR pace)

3 minutes rest

Cooldown

800 Easy

Stretch

FRIDAY – Running Day 

6-7 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

Race Day!

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!