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Spartan SGX Training – March 11th-17th, 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 CrossFit Preferred at 5:30am

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!!

Use this code to save 20% off the regular price:

SPARTANTEAM20 

Expires March 31st, 2019

Monday   

Strength/Skill/Conditioning

Double Kettlebell Snatch Complex 

1 Double Kettlebell Snatch
1 Eccentric Rack Return
1 Double Kettlebell Push Press
1 Double Kettlebell Snatch
1 Double Kettlebell Thruster

-1:30 Rest Between Sets-

Spartan SGX WOD

Manmaker Strength (Time)

For Time:
30 Dumbbell Manmakers (35#/20#)

*200m Run for Every Break

Break – Any time athlete lets go of dumbbells or stops after completing a repetition.

Tuesday – Running Day 

Warm Up

800 meters easy

Workout

Run 600 Meter (Run 60 to 80 seconds slower than 1 mile PR pace)
Rest for 2 minutes
Run 600 Meter (Run 60 to 80 seconds slower than 1 mile PR pace)
Rest for 2 minutes
Run 600 Meter (Run 60 to 80 seconds slower than 1 mile PR pace)
Rest for 2 minutes
Run 600 Meter (Run 60 to 80 seconds slower than 1 mile PR pace)
Rest for 5 minutes

then

Run 300 Meter (Run 30 to 45 seconds slower than 1 mile PR pace)
Rest for 2 minutes
Run 300 Meter (Run 30 to 45 seconds slower than 1 mile PR pace)
Rest for 2 minutes
Run 300 Meter (Run 30 to 45 seconds slower than 1 mile PR pace)
Rest for 2 minutes
Run 300 Meter (Run 30 to 45 seconds slower than 1 mile PR pace)
Rest for 5 minutes
then
Run 500 Meter (Run 40 to 60 seconds slower than 1 mile PR pace)
Rest for 2 minutes
Run 500 Meter (Run 40 to 60 seconds slower than 1 mile PR pace)
Rest for 2 minutes
Run 500 Meter (Run 40 to 60 seconds slower than 1 mile PR pace)
Rest for 2 minutes
Run 500 Meter (Run 40 to 60 seconds slower than 1 mile PR pace)
Rest for 5 minutes
then
Run 200 Meter (Run at 1 mile PR pace or up to 20  seconds slower than 1 mile PR pace)
Rest for 2 minutes
Run 200 Meter (Run at 1 mile PR pace or up to 20  seconds slower than 1 mile PR pace)
Rest for 2 minutes
Run 200 Meter (Run at 1 mile PR pace or up to 20  seconds slower than 1 mile PR pace)
Rest for 2 minutes
Run 200 Meter (Run at 1 mile PR pace or up to 20  seconds slower than 1 mile PR pace)

Cooldown

400 meters easy

Stretch

Cooldown

400 meters Easy

Stretch and Foam Roll

Wednesday

Strength/Skill:

Goblet Squat 

Tempo: 4211

Spartan SGX WOD

Exhaust Pipe (AMRAP – Rounds and Reps)

12:00 AMRAP
15/12 Calorie Row
10 Box Jumps / Drop Squats off Box (24″/20″)
15 Kettlebell Swings (53#/35#)

Thursday 

Running  Workout – Meet at CrossFit Preferred at 5:30am

Warm Up 

Class Warm Up /Stretching

400 Meters

Workout:

Run 600 Meter (Run 60 to 80 seconds slower than 1 mile PR pace)
Rest for 2 minutes
Run 600 Meter (Run 60 to 80 seconds slower than 1 mile PR pace)
Rest for 2 minutes
Run 600 Meter (Run 60 to 80 seconds slower than 1 mile PR pace)
Rest for 2 minutes
Run 600 Meter (Run 60 to 80 seconds slower than 1 mile PR pace)

Rest for 5 minutes

then

Run 300 Meter (Run 30 to 45 seconds slower than 1 mile PR pace)
Rest for 2 minutes
Run 300 Meter (Run 30 to 45 seconds slower than 1 mile PR pace)
Rest for 2 minutes
Run 300 Meter (Run 30 to 45 seconds slower than 1 mile PR pace)
Rest for 2 minutes
Run 300 Meter (Run 30 to 45 seconds slower than 1 mile PR pace)
Rest for 5 minutes
then
Run 500 Meter (Run 40 to 60 seconds slower than 1 mile PR pace)
Rest for 2 minutes
Run 500 Meter (Run 40 to 60 seconds slower than 1 mile PR pace)
Rest for 2 minutes
Run 500 Meter (Run 40 to 60 seconds slower than 1 mile PR pace)
Rest for 2 minutes
Run 500 Meter (Run 40 to 60 seconds slower than 1 mile PR pace)
Rest for 5 minutes
then
Run 200 Meter (Run at 1 mile PR pace or up to 20  seconds slower than 1 mile PR pace)
Rest for 2 minutes
Run 200 Meter (Run at 1 mile PR pace or up to 20  seconds slower than 1 mile PR pace)
Rest for 2 minutes
Run 200 Meter (Run at 1 mile PR pace or up to 20  seconds slower than 1 mile PR pace)
Rest for 2 minutes
Run 200 Meter (Run at 1 mile PR pace or up to 20  seconds slower than 1 mile PR pace)

Cooldown

400 meters easy

Stretch

Cooldown

400 Easy

Stretch

FRIDAY – Running Day 

30 Minute Easy Run or join us at CrossFit Preferred for a CrossFit workout!

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

Warm Up

Coaches Choice

Spartan SGX WOD

Spartan SGX WOD

Dead Hang Max 

Hang from Pull-up Bar at a dead hang for as long as possible

Max Burpee Test (AMRAP – Reps)

5 min Burpee Test

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!