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Spartan SGX Training – June 24th-30th, 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

Eccentric Pullups (3-3-3-3-3)

5 sets of 3 repetitions

-5 seconds on descent-
-5 seconds dead hang at bottom-

Spartan SGX WOD

Trenches (4 Rounds for reps)

0:00 – 5:00
400m Run
AMRAP in time remaining:
10m Atlas Stone Carry (93#/73#)
5 Burpees

5:00 – 10:00
400m Run
AMRAP in time remaining:
10 Kettlebell Swings (53#/35#)
5 Hand-Release Pushups

10:00 – 15:00
400m Run
AMRAP in time remaining:
2 Tire Flips
5 Box Jumps (30#/24#)
8 Kettlebell Burpee Deadlifts (53s/35s)

15:00 –
1 Attempt of…
Max Unbroken Dead Hang

Tuesday – Running Day 

Warm Up

400 meters easy

Workout

25 minutes at an easy aerobic pace.

then

5×80 meters flat ground sprints with 90 seconds rest between reps.

You can substitute hill sprints for the flat ground sprints. Hill must be steeper than 10% grade. Use the hill behind Walgreens on the southwest corner of Guadalupe and Higley.

Cooldown

400 meters Easy

Stretch and Foam Roll

Wednesday

Spartan SGX WOD

Under the Bridge (Time)

For Time:
2000m Row
50 Wall Balls (20#/14#)
1000m Row
35 Wall Balls
500m Row
20 Wall Balls

Spartan Finisher

Squat – Lactate Clearance (AMRAP – Reps)

5 Rounds:
0:12 Max Sandbag Front Squats (75#/50#)
0:48 Air Squats*

*Active Recovery – Slow Continuous Movement (No Stopping!)

-No Rest Between Rounds/Reps-

Thursday 

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

 

Warm Up 

400 Meters

Stretching/Drills

Workout:

Repeat 4 Times:

3×400 meters at 5K pace with 30 seconds rest between reps and  5 minutes 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

Meet at the Pima Canyon Entrance at South Mountain at 5:30am for a 6 mile Trail Run to Hidden Valley and back!

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!