spartan health & fitness

workout of the day

set goals. crush them. never apologize for being awesome.
jumprope

the workout

1. Strength
for time
10×5 strict pull-ups
rest as little as possible between sets

2. Barbell Conditioning
4 sets for max reps
45 seconds hang squat cleans
1:30 rest
45 seconds push jerks
1:30 rest

p: 155/105
f: 115/75

3. Rowing
5x300m row
1:00 rest between rows

peeps_yoga

endurance

run 1600m (alternate between 200m easy and 200m fast)
rest 15 seconds
sprint 100m max effort

rest 5 minutes

run 1200m (alternate between 200m easy and 200m fast)
rest 15 seconds
sprint 100m max effort

rest 5 minutes

run 800m (alternate between 200m easy and 200m fast)
rest 15 seconds
sprint 100m max effort

rest 5 minutes

run 400m (alternate between 200m easy and 200m fast)
rest 15 seconds
sprint 100m max effort

barbell

barbell club

1. Snatch + 3 Snatch Balances
4×1 @ 60% of 1rm snatch

target 10# increase if > 240#
otherwise target 5#

2. Back Squats
4×7 @ 60% of 1rm back squat

target 10# increase if > 330#
otherwise target 5#

3. Military Press from Split Jerk Position
4×4 @ 40% 1rm clean & jerk
:03 pause locked out overhead
after final rep, complete split jerk recovery

target 10# bi-weekly increaes if > 90#
otherwise target 5# bi-weekly

4. Conditioning
9:00 amrap
9 shoulder to overhead (95/65)
9 chest to bar pull-ups
9 shoulder to overhead (95/65)
9 jumping back squats (95/65)

class schedule

eat clean. train dirty.
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