Spartan WOD for Wednesday, 03.06.13

Spartan WOD for Wednesday, 03.06.13

Teamwork is the ability to work as a group toward a common vision, even if that vision becomes extremely blurry. -- Unknown Things are particularly blurry at 5 am. Especially if it's cold and raining outside. You can always go back to sleep. However, you'll be less likely to do so if you have a team waiting for you. Race as a team. Experience the Hurricane Heat as a team. Train as a team. Warm-up: Dynamic Warm-up & Stretching Main Set: 100 jumping jacks 30 burpees 30 box jumps Run 2-5 miles Optional: Spartan Ab 300 Cool Down: Stretch

WOD Intensity Scores

*1 = least intense, 5 = most intense

Spartan WOD for Thursday, 03.07.13

Spartan WOD for Thursday, 03.07.13

You can only hold your stomach in for so many years. -- Burt Reynolds Run 3-5 miles with 10 burpees each mile, then: Spartan Ab 300 15 crunches 30 bicycles 30 back scratchers 30 rotating crunches 15 leg lowers 30 scissor-kick 30 side-crunches 30 bicycles 15 crunches 30 back scratchers 15 leg lowers 30 side-crunches Be sure to warm up and cool-down. Here is a new blog on the importance of the warm-up. For a full description of each of the above core exercises swing by this blog by Jeff Godin, Ph.D. CSCS, director of www.SpartanCoaches.com.

WOD Intensity Scores

*1 = least intense, 5 = most intense

Spartan WOD for Sunday, 03.10.13

Spartan WOD for Sunday, 03.10.13

If you can't be criticized for it, it's probably not remarkable. -- Unknown There is always a mainstream mentality saying your goals and dreams are 'outrageous'. Just say, 'thanks' and get back to training. Warm-up: Pre-Workout Stretching Main set: Run 3-5 miles w/25 burpees at each mile's completion. If you want to make this more of a speed workout, progressively speed up each mile and set of burpees, recovering 1-3 minutes after each set. Cool Down: Post-Workout Stretching

WOD Intensity Scores

*1 = least intense, 5 = most intense

Spartan WOD for Tuesday, 03.12.13

Spartan WOD for Tuesday, 03.12.13

We have Spartan workouts on MAXIM.com. Here's a break down of one: If you put yourself in a position where you have to stretch outside your comfort zone, then you are forced to expand your consciousness. -- Les Brown 5-10 mile run. Every mile perform two sets of each of these strength exercises, 20-40 reps each set- Burpees-Pull-Ups Sandbag Cleans Be sure to warm-up and cool down.

WOD Intensity Scores

*1 = least intense, 5 = most intense

Spartan WOD for Monday, 03.11.13

Spartan WOD for Monday, 03.11.13

You're on a positive road. You have some type of direction where you're going, so you have to just keep on going. -- Bob Marley Get ready for a great week of training. Which race are your working towards? What are you going to find at the finish? Main Set: 100 meter sprint 10 push-ups 100 meter sprint 10 jumping lunges 10 meter sprint 10 pull-ups 100 meter sprint 10 burpees 100 meter sprint 10 bodyweight squats 100 meter sprint 30 crunches (Repeat as needed) Be sure to start with a good warm-up and cool-down.

WOD Intensity Scores

*1 = least intense, 5 = most intense

Spartan WOD for Saturday, 03.16.13

Spartan WOD for Saturday, 03.16.13

I have learned to walk: since then I have run. -- Freidrich Nietzche Tomorrow, just enjoy the longest run of your week. Can't run 1 hour? Walk 1 hour. Just commit to 1 hour of moving forward tomorrow. Just keep moving.

WOD Intensity Scores

*1 = least intense, 5 = most intense

Spartan WOD for Sunday, 03.17.13

Spartan WOD for Sunday, 03.17.13

Difficulties mastered are opportunities won. -- Winston Churchill Get out of your comfort zone. Main Set: Carry a back pack with 30% of your bodyweight (fill it with sand bags, water bottles, bricks, etc...). During a 3-5 mile hike: 6-8 alternating leg step ups on raised box or stairs 6-8 Squats 6-8 dead lifts (lift sandbag) Recover between each set -- 3 sets Plank for 10-60 seconds 4-20 pushups (modified if needed) 4-20 tricep dips Recover between each set -- 3 sets Take pack off and use as weight. 6-8 over head squats 6-8 over head push presses Be sure to warm up and cool down.

WOD Intensity Scores

*1 = least intense, 5 = most intense

Killer Spartan Workout

Wow guys, it is so freakin awesome to finally have some extra time to post on here. It's been forever! I'm doing this workout today along with running track and tire flips down at Phoenix College. This is gonna be seriously awesome. :D I'm going to pick up some of my Under Armour from a friends place and then it's on!
Dig Deep into your Addiction today and find it within you.  The quote below by Henry Ford is so true. If you wanna be recognized for something, you actually have to do something.
"
Spartan WOD for Thursday, 1.24.13

You can't build your reputation on what you're going to do.
—Henry Ford


Stop jawing, start training, and sign up today.

Warm-up:
Dynamic Stretching
Jump rope

Main set:
2 mile run
100 crunches
30 lunges w/weight
25 burpees
30 body weight squats
max amount of pull-ups
(Repeat if doing Super or Beast)

Cool-down:
Yoga

Spartan WOD

Spartan WOD for Thursday, 02.21.13

A human being is a being who is constantly ‘under construction,’ but also, in a parallel fashion, always in a state of constant destruction. — Jose Saramago Pyramids: Ascending and Descending Rep Counts Dynamic warm-up Warm-up stretching Ascending 1 pull-up 1 push-up 1 burpee 2 pull-ups 2 push ups 2 burpees ... 5-10 pull-ups 5-10 push ups 5-10 burpees Then, descending: 5-10 pull-ups 5-10 push ups 5-10 burpees 4-9 pull-ups ... 1 pull-up 1 push up 1 burpee Cool-down stretching The intensity of this Spartan WOD can be increased or decreased by limiting or extending your recovery time between each set of exercises.

WOD Intensity Scores

*1 = least intense, 5 = most intense

Spartan WOD for 1.31.13!

Spartan WOD for Thursday, 1.31.13

Mental will is a muscle that needs exercise, just like the muscles of the body. —Lynn Jennings You are only going to exercise your will by willing yourself to do more. Warm-up: Dynamic Stretching 10 minute run progressing in intensity Main set: 2-6 hill intervals. Choose a hill, or section of a mountain, that takes you between 2-6 minutes to climb. Intensity should be high. Race pace or slightly above. Cool down: Easy walk, jog Stretch In the following two blogs, Dr. Jeff Godin Ph.D. of Spartan Coaches breaks down why running hills is so important. Running Hills Part 1 Running Hills Part 2

WOD Intensity Scores

*1 = least intense, 5 = most intense