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Spartan SGX Training – June 3rd-9th, 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!

Next Spartan Race!!

We will be racing the Spartan Sprint Stadium Race at the Cardinals Football State Farm Stadium on 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   

Strength/Skill

Kettlebell Swing Lunge Complex (4 x 1)

1 Set:

4 Right Arm Russian Swings
6 Right Arm Overhead Lunges
4 Left Arm Russian Swings
6 Left Arm Overhead Lunges

Spartan SGX WOD

In the Dust (AMRAP – Rounds and Reps)

14:00 AMRAP
21/16 Calorie Assault Bike (30/21 Calorie Row)
10 Sandbag Squat Clean and Jerks (75#/50#)

Tuesday – Running Day 

Warm Up

400 meters easy

Workout

20 minute easy run (conversation pace)

rest 5 minutes

Then 6 x 60 meter sprints

1 minute rest in between each sprint

Cooldown

400 meters Easy

Stretch and Foam Roll

Wednesday

Strength/Skill

Spear Throw / Wall Practice (No Measure)

Practice (5 minutes per obstacle):
Spear Throw
8′ Wall
Rope Climb

Spartan SGX WOD

Special Delivery (4 Rounds for reps)

4 Rounds:
4:00 AMRAP
400m Run
1 Wall Climb
50m Double Kettlebell Front Rack Carry (53#/35#)

In time remaining…

Rounds 1 & 3: Max Burpee Pull-ups
Rounds 2 & 4: Max Hand-Release Push-Ups

-1:00 Rest Between Rounds-

Thursday 

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

 

Warm Up 

400 Meters

Stretching/Drills

Workout:

Repeat 4 Times: 

700 meters (30-40 seconds slower than 1 mile pr pace)

1:15 Rest

300 meters (10 seconds faster – 10 seconds slower than 1 mile pr pace)

3 minutes rest

Cooldown

400 Easy

Stretch

FRIDAY – Running Day 

2 miles at easy effort (3-4 minutes slower than 1 mile pr pace – very easy)

1 minute rest

2 miles at moderate effort ( 2 minutes slower than 1 mile pr pace)

1 minute rest

1 mile at hard effort (60-90 seconds slower than 1 mile pr pace)

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

Spartan SGX WOD

Spartan Fit Test

Dead Hang (Time)

For Time:
Max Dead Hang

5-Minute Burpee Test (AMRAP – Reps)

5:00 AMRAP:
Max Burpees

2-Mile Run (Time)

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!