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Spartan SGX Training – May 6th-12th, 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 Pull-ups (5 x 3)

5 seconds on descent

Spartan SGX WOD

Heavy Handed (Time)

10 Rounds for Time:
6 Dumbbell Burpees
6 Dumbbell Front Squats
6 Dumbbell Push Press
20m Farmer’s Carry

Rx – 50#/35# Dumbbells

Tuesday – Running Day 

Warm Up

400 meters easy

Workout

2 Rounds:

600m Run (50-70 seconds faster than 1 mile PR pace)

3 Minutes Rest

300m Run (80-100 seconds faster than 1 mile PR pace)

6 Minutes Rest Between Rounds

Cooldown

400 meters Easy

Stretch and Foam Roll

Wednesday

Strength/Skill/Conditioning

Dumbbell Manmakers 

5 Sets:
Set 1 – 1 Rep
Set 2 – 2 Reps
Set 3 – 3 Reps
Set 4 – 4 Reps
Set 5 – 5 Reps

Spartan SGX WOD

Rowing Alongside Cindy (Time)

For Time:
2k Row

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

Thursday 

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

 

Warm Up 

Class Warm Up /Stretching

400 Meters

Workout:

2 Rounds:
1000 meters (run 50-80 seconds slower than 1 mile PR pace)
45 seconds rest
800 meters (run 50-80 seconds slower than 1 mile PR pace
45 seconds rest
700 meters (run 50-80 seconds slower than 1 mile PR pace
5 minutes rest between sets

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

Happy Feet (2 Rounds for reps)

2 Rounds:
15:00 AMRAP
1 Mile Run
400m Sandbag Run (75#/50#)
1 Rope Climb

In time remaining…

Max Burpees

-5:00 Rest Between Rounds-

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!