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Spartan SGX Training – March 4th-10th, 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

Turkish Get Up (3 x 2)

3 sets of 2 repetitions (1 on each side)
1 kettlebell press in each phase of the movement
1:2 work-rest ratio

Spartan SGX WOD

Hard Knocks (AMRAP – Reps)

9:00 AMRAP
3-6-9-12…
Dumbbell Deadlifts (50#/35#)
Burpee Box Jump Overs (24″/20″)

Tuesday – Running Day 

Warm Up

800 meters easy

Workout

Repeat 3 Times:

800 meters

5 minutes rest

Cooldown

400 meters Easy

Stretch and Foam Roll

Wednesday

Strength/Skill:

Wall Sit Wednesday II (AMRAP – Reps)

4 Rounds:
1:00 Wall Sit (35#/26# KB)
0:30 Max Goblet Squats (53#/35# KB)

-1:30 Rest-

Spartan SGX WOD

Rowing Alongside Cindy (Time)

For Time:
2k Row

Every 3:00, including 0:00…
1 Round of Strict “Cindy”
5 Strict Pull-ups
10 Pushups
15 Air Squats

Thursday 

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

Warm Up 

Class Warm Up /Stretching

400 Meters

Workout:

30 Minute Easy Run
then
100 meters
2 minutes rest
150 meters
2 minutes rest
200 meters
2 minutes rest
200 Meters

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

Emblems (Time)

For Time:
1 Mile Run
200m Kettlebell Farmer’s Carry (53#/35#)
200m Walking Lunges
200m Kettlebell Farmer’s Carry (53#/35#)
1 Mile 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!