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Spartan SGX Training – June 17th-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!

Spartan Race Was a Huge Success!

Congratulations to everyone that competed and ran the Spartan Stadion Race at State Farm Stadium! Everyone had a blast and did great!

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

Dumbbell Manmakers 

Every Other Minute on the Minute (4 Rounds):
3 Unbroken Repetitions

5th Round:
5 Unbroken Repetitions

Spartan SGX WOD

Tabata This! (5 Rounds for reps)

Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up

Tabata score is the least number of reps performed in any of the eight intervals.  Unit for the row is “calories”.  Post Tabata score for each exercise as Reps and total those for final score as Total Reps.

E.G., 10, 22, 9, 15, 15 = 71

Tuesday – Running Day 

Warm Up

400 meters easy

Workout

6 x 3 minutes with 45 seconds rest between all reps. (run a pace 1:10 to 1:20 slower than 1 mile pr pace or moderate pace)

Referenced pacing is a target.

Workout focus is pacing consistency. Did you hold your selected pace from start to finish?

Cooldown

400 meters Easy

Stretch and Foam Roll

Wednesday

Strength/Skill

Dead Hang / Weighted Wall Sit / Goblet Squats (AMRAP – Reps)

3 Rounds:
1:00 Dead Hang
1:00 Wall Sit (35#/26#)
0:30 Max Goblet Squats (53#/35#)

-1:30 Rest Between Rounds-

Spartan SGX WOD

Chill Pill (Time)

For Time:
3 Rounds of…
200m Run
10 Sandbag Front Squats (75#/50#)

Directly Into…
2 Rounds of…
400m Run
50m Kettlebell Farmer’s Carry (53#/35#)

Directly Into…
1 Round of…
50 Burpees

Thursday 

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

 

Warm Up 

400 Meters

Stretching/Drills

Workout:

3 x 600 meters (run 1:30 to 1:50 slower than 1 mile pr pace)

90 seconds rest between reps

3 minutes rest between sets

3 x 200 meters (run 10 to 30 seconds faster than 1 mile pr pace)

90 seconds rest between reps

3 minutes rest between sets

3 x 500 meters (run 15-40 seconds slower than 1 mile pr pace)

90 seconds rest between reps

3 minutes rest between sets

3 x 200 meters (run 60 to 80 seconds faster than 1 mile pr pace)

90 seconds rest between reps

3 minutes rest between sets

Cooldown

800 Easy

Stretch

FRIDAY – Running Day 

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

Broken Dreamz (Time)

6 Rounds for Time:
400m Sandbag Carry* (75#/50#)
10 Sandbag Box Step-Ups (24″/20″)
10 Sandbag Thrusters
10 Burpees Over Sandbag
10 Sandbag Walking Lunges

*Alternate rounds with and without sandbag on the 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!