Top

Blog

Summer at Spartan

Hello! I hope this post finds you well and enjoying your summer. There are some schedule changes, so please take a look below and check out our updated calendar, here. You know I like to explain the method behind my madness, so hang in there. Starting Tuesday,...

SFIT #370 – Friday, June 9th

Warmup 2 Rounds of: 300m Row 10 Kettlebell Swings, American 10 Push-ups 10 Air Squats 10 Ab-mat Sit-ups Lying Wall Stretch Conditioning 5 Rounds: 1:00 Row 1:00 Power Snatch (95/65) 1:00 Burpees 1:00 Rest Cooldown Barbell Shoulder Smash Couch Stretch...

SFIT #369 – Wednesday, June 7th

Warmup 2 Rounds of: 200m Run 10 Banded Good Mornings 10 Kettlebell Swings 10 Goblet Squats 20 Double Under (attempts) Banded Hip Opener Conditioning 3 RFT: 600m Run 16 Deadlifts (225/155) 60 Double-unders Cooldown Monkey Bars of Death Couch Stretch...

SFIT #368 – Tuesday, June 6th

Warmup 2:00 Row, Run, Bike or Air Dyne 2 Rounds of: 10 Box Jumps or Step-ups 10 Ring Rows 10 Banded Good Mornings 10 Walking Lunges 10 Ab-mat Sit-ups Banded Hip Opener Conditioning “Filthy 50” For time: 50 Box Jumps 50 Jumping Pull-ups 50 Kettlebell Swings (35/26) 50 Walking Lunges 50 Toes-to-Bar 50 Push Press (45/35) 50 Good Mornings (45/35) 50 Wallballs (20/14) 50 Burpees 50 Double-unders Cooldown Gut...

SFIT #367 – Monday, June 5th

Warmup 2 Rounds of: 5 Hang Cleans 5 Push Jerks 5 Strict Pull-ups 5 Kipping Pull-ups 10 Push-ups 10 Air Squats 10 Burpees Banded Front Rack Opener Banded Overhead Opener Conditioning For time: 3 Rounds of “Cindy” 12 Clean & Jerks (135/95) 2 Rounds of “Cindy” 9 Clean & Jerks (135/95) 1 Round of “Cindy” 6 Clean & Jerks (135/95) 1 Rounds of "Cindy"...

SFIT #366 – Saturday, June 4th

Warmup 2 Rounds of: 10 Calorie Row 10 Burpees over Rower 10 GHD Sit-ups 10 Wall Balls Conditioning AMRAP 20: Teams of 2 20 Calorie Row 20 Burpees 20 Sit-Ups 20 Wallballs (20/14) *Each round add 10 reps to each movement (round 2 is 30 reps of each, round 3 is 40 reps of each and so on)...

EXP #103 – Friday, June 2nd

Warmup 2 Rounds of: 0:30 Jumping Jacks 0:30 Air Squats 0:30 Push-ups 0:30 Hover Hold 0:30 Sit-ups Conditioning 5 rounds 3:00 amrap 4 alternating db snatch + 2 db overhead lunges (45/25) 6 burpees 8 ab-mat sit ups 1:00 rest between rounds...

SFIT #365 – Friday, June 2nd

Warmup 3:00 Row, Run, Bike or Air Dyne 2 Rounds of: 10 Hang Cleans 10 Front Squats 10 Push Press 10 Toes to Bar Banded Hip Stretch Conditioning “Fran” 21-15-9 Thrusters (95/65) Pull-ups EMOM 5 10-8-6-4-2 Squat Cleans, Climbing Rest 5 EMOM 5 10-8-6-4-2 Squat Cleans, Climbing Cooldown Barbell Forearm Smash Couch Stretch...

EXP #102 – Wednesday, May 31st

Warmup 2 Rounds of: 0:30 Jumping Jacks 0:30 Air Squats 0:30 Push-ups 0:30 Mt Climbers 0:30 Sit-ups Conditioning AMRAP 20 21/15 Calorie Row 18 Goblet Squats (53/35) 15 Kettlebell Swings (53/35) 12 Burpees ...

SFIT #364 – Wednesday, May 31st

Warmup 800m Run 2 Rounds of: 6 Wall Balls w/ :02 pause @ bottom 8 Push-ups 10 Ring Rows 12 Sit-ups Adductor KB Smash Conditioning 4 Rounds: 21/15 Calorie Row 18 Wallballs (20/14) 15 Kettlebell Swings (53/35) 12 Burpees Cooldown Gut Smash Couch Stretch...