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Spartan SGX Training – May 13th-19th, 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/Conditioning

Eccentric Ring Pullups (3-3-4-4-5)

5 seconds on descent

Every 2:00 for 10:00

Spartan SGX WOD

Red One (Time)

For Time:
2-4-6-8-10-12
Pushup Sandbag Drags (75#/50#)
12-10-8-6-4-2
Sandbag Sumo Deadlift High Pulls
50m Sandbag / Bucket Carry*

*Alternate Sandbag and Bucket each round

Tuesday – Running Day 

Warm Up

400 meters easy

Workout

45 Minute Jog – Easy Aerobic Run

5 Minutes Rest

Then…

4×100 meter Sprint

2 Minute Rest Between Sprints

Then…

1×200 meter sprint

Cooldown

400 meters Easy

Stretch and Foam Roll

Wednesday

Spartan SGX WOD 

Rock & Pull (AMRAP – Rounds and Reps)

12:00 AMRAP
200m Row
*2 Dumbbell Hang Clean and Jerks (50#/35#)
20m Dumbbell Single-Arm Overhead Carry (50#/35#)

*Increase by 2 repetitions every round

Strength

Sandbag Box Step Overs (EMOM) (AMRAP – Rounds and Reps)

Every Minute on the Minute:
*2 Sandbag Box Step Overs (75#/50#)

*Increase by 2 repetitions every minute

Thursday 

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

 

Warm Up 

Class Warm Up /Stretching

400 Meters

Workout:

9 Rounds For Time:

300 meter run (30-60 seconds slower than 1 mile PR pace)

100 meter walk recovery between rounds

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

Spartan SGX WOD

Hit the Deck (Time)

For Time:
1600m Run
30 Burpees
1200m Run
30 Burpees
800m Run
30 Burpees
400m Run
30 Burpees

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!