Thurs Nov 5, 2015

A little "Grind" work...

400m run
20 thrusters

bar walk - 5 lengths of pullup bar

200m run to deck

tire flips - 100m

20 Burpees

20 situps

200m run back to gym

farmers carry 85# each hand, 3 laps interior gym

400m med-ball incline climb, 20#, set incline to max
20 pullups

Notes:
** If you don’t have a tire load up one end of a barbell and place the empty end in a corner. Lift the loaded end above shoulder height.

Tues Aug 18, 2015

A little "Grind" work...

800m run
30 box jumps
200m med-ball incline climb, 20#, set incline to max
chin over bar, 2:00 min accumulation**

20 Tire flips***

200m med-ball incline climb, 20#, set incline to max
farmers carry 85# each hand, 5 laps interior gym
800m run

Notes:

** 15 burpee penalty every time you come off the bar - on the spot.
*** If you don’t have a tire load up one end of a barbell and place the empty end in a corner. Lift the loaded end above shoulder height.

Cash Out: stair climb, 8 floors

Fri Dec 12, 2014

More Spartan prep...

1. Deadlift
Warmup, 70%x3, 80%x3, 90%x3+, 90%x3

2. "The Grind #3"
400m run
3 rounds of
   Odd Object carry complex, 25' **
   200m med-ball incline climb, 20#, set incline to max
   Frenchies ***
50 double unders
20 burpees
400m run

** pick up 2x45# stacked plates and stomach carry, pick up 85# dumbbell to shoulder and carry back.

*** Frenchies: 5 sec chin over bar, 5 sec 90 degree lock off-pull up, 5 sec 120 degree lock off, pull up. Note, 10 burpee penalty for comming off bar, on the spot.

Friday Dec 5, 2014

1. Deadlift
Warmup, 65%x5, 75%x5, 85%x5+, 85%x5

2. "The Grind #2"
1600m run
10 Deadlifts 1.5x BW
200m med-ball incline climb, 20#, set incline to max
chin over bar, accumulate 1:30 hanging on bar**
200m med-ball incline climb, 20#, set incline to max
farmers carry 85# each hand, 5 laps interior gym
1200m run

**Note: 15 burpee penalty every time you come off the bar - on the spot.

Cash Out: stair climb, 8 floors

Friday Nov 14, 2014

More Spartan prep for today... HOAH!!!!

"The Grind"

800m run
10 Deadlifts 1.5x bodyweight
chin over bar, accumulate 1:30 min hanging on bar
400m med-ball incline climb, 20#, set incline to max
50 Burpees
farmers carry 85# each hand, 4 laps around gym warmup area **
800m run

**Note: 5 burpee penalty every time you drop the load - on the spot.

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Here are the links to the races we are targeting.... go pre-register!!!

AL Sprint

http://www.spartan.com/events/pre-registration/?event_id=248/alabama-sprint

TN Super

http://www.spartan.com/events/pre-registration/?event_id=249/tennessee-super

Wed Nov 5, 2014

3 Rounds
  800m run
  45# plate ground to overhead, 15 reps
  400m run
  chin over bar, accumulate 1 min hanging on bar
  stair suicides, 3 floor climb (** see below)
  50 burpees
  400m med-ball incline climb, 20#, set incline to max
  30' crab walk

**Note: Stair Suicides. Start on ground floor run up to 1st floor and back down, run to 2nd floor and back down, etc.... to 5th floor and back down.