HOSTED BY

SPARTAN WOD 061219

A. WARMUP

1 Round of
:30s Pigeon pose per side
:30s Bottom of squat hold

2 Rounds of
10 Air Squats
10 Single Leg Glute Bridges per side
10 Bent Hollow Rocks
10 Shoulder Taps

GOBLET SQUATS
Work up to 5 heavy Goblet Squats (Max Effort)

WOD

In Teams of 2:
120 Kettlebell Swings
80 Reverse Lunges
80 Cross Body V-Ups
10 Wall Walks
80 Bent Hollow Rocks
80 Foreward Lunges
120 Kettlebell Swings

FINISHER
Accumulate 100 Straight Arm Pulldowns
Accumulate 50 Banded Good Mornings

SPARTAN WOD 291119

WARMUP

2 Sets
3 Wall Walks
6 Air Squats
9 Light KB Swings
12 Hollow Rocks
15 Banded Glute bridges (2s hold every rep)

GOBLET SQUATS
4 sets of 5 reps
2 – 2,5kg heavier than last week

Rest as needed between sets

 

WOD

In Teams of 2:

100 KB Swings
100 Situps to Kettlebell
30 Partner assisted chin-ups (FULL ROM!!!)
100 Reverse Situps
100 Calories on machine of choice

*split reps whatever way you prefer between partners

FINISHER
0:30s of banded pull aparts
0:30s of banded face pulls
0:30s of split squats per side

*focus on proper execution for 30s over reps.

SPARTAN WOD 221119

A. WARMUP

3 Rounds
:30s on machine of choice @ easy warmup pace
5 Inchworms
15 Banded Pull Aparts
15 Banded Glute Bridges
10 Air Squats
5 Strict Pushups

2-3 Sets of 5 reps up to workout weight for Goblet Squats (last week’s weight – also for WOD)

WOD

10 Goblet Squats (last week’s weight)
10 Burpees
10 Alt. Reverse Lunges (5/side)
20 Goblet Squats (last week’s weight)
20 Burpees
20 Alt. Reverse Lunges
30 Air Squats 
30 Burpees
30 Alt. Reverse Lunges

CORE FINISHER
3 Rounds
:30s Standing Pallof hold per side (Draw an I, O, W)
20 Slow situps (feet anchored on Kettlebell, hands next to body)

Rest :30 – :60s

SPARTAN WOD 081119

WARMUP
2 Rounds
10 Calories on machine of choice
5 Inchworms
40m Single Arm Farmers Carry per side
5 Yoga Pushups
5 Air Squats
5 Kettlebell Swings

GOBLET SQUAT PROGRESSION
Every 1:30 x 5 Sets
8 Goblet Squats (+2.5kg more than last week)

Slower down than up!

 

WOD

Buy-in: 40 Burpees

2 Rounds of
30 Heavy Kettlebell Swings
30 Reverse Lunges
30 Cross Body V-Up’s
15 Calories on machine of choice

Buy-out: 40 Burpees

SPARTAN WOD 011119

A. WARMUP

2 Rounds
3 Wall Walks
6 Single Arm KB Swings per side
9 Goblet Squats with 3s hold in bottom
12 High Knees

 

GOBLET SQUAT PROGRESSION
Every 1:30 x 5 Sets
8 Goblet Squats (heavier than last week)

SKILL

3 Sets per side
3 Single Arm KB Swings
3 Single Arm KB High Pulls
3 Single Arm KB Snatches

WOD
10-20-10
Kettlebell Snatches (per side, switch every 5 reps)
Burpees
Climbers
Cocoons

SPARTAN WOD 251019

WARMUP
3 Rounds
30 banded pass throughs
40m KB Overhead Carry per side
20s bent hollow hold
5 Squat Jumps (as high as possible)
1:00 Row @ target pace

GOBLET SQUAT PROGRESSION
Every 2:00 x 5 Sets
10 Goblet Squats (+2.5kg more than last week)

Slower down than up!

 

WOD

Team Workout
Changing partners on rower every 3:00 x Team members

1 Partner rows, team completes AMRAP:
5 Burpees, 10 Situps, 15 Squats

Score = Total Rounds + Calories on machine

BODY ARMOR
3 Rounds
20 Shoulder Taps
30s Bent Hollow Hold/ Hollow Rock hold

30s Rest

SPARTAN WOD 181019

A. WARMUP

3 Rounds
12 Air Squats
12 Kettlebell Swings
40m Single Arm Overhead Carry per side
20s Bent Leg Hold

GOBLET SQUAT PROGRESSION
Every 2:00 x 5 Sets
10 Goblet Squats (+2.5kg more than last week)

WOD
AMRAP 20:00
4 Kettlebell Thrusters 16/24kg
6 Knee to Chest / Knees to Elbows
24 Situps (feet anchored on KB)

BODY ARMOR
3 Rounds
15 One Arm High Pulls per side 

15 Back Extensions on floor

(Slower down than up)

SPARTAN WOD 111019

WARMUP

2 Rounds
21 Air Squats
15 Calories OR 25 Light KB Swings
9 Inchworms
30s Bent Leg Hollow hold

GOBLET SQUAT PROGRESSION
Every 2:00 x 5 Sets
10 Goblet Squats @25% of Bodyweight

Slower down than up!

WOD
30-20-10
Burpees
Squats
Situps

BODY ARMOR
3 Rounds
30s Side Plank per side
30s Forearm Plank
30s Downward Dog hold
30s Rest

SPARTAN WOD 041019

A. WARMUP

5:00 Circuit
3 Wall Walks
6 Shoulder Taps (Pushups for Men)
9 Paused Goblet Squats (3s)
12 Standup Angels

 

WOD
100 Jumping Jacks
50 Waiter Squats 20/12,5kg (change every 5)
40 Reverse Situps
30 DB Power Snatches 20/12,5kg (change every 5)
20 Burpee Tuck Jumps
10 Strict Chin Ups
20 Burpee Tuck Jumps
30 DB Power Snatches 20/12,5kg (change every 5)
40 Reverse Situps
50 Waiter Squats 20/12,5kg (change every 5)
100 Jumping Jacks

SPARTAN WOD 270919

WARMUP

10 Cal on machine
10 Inchworms
10 Cal on machine
10 Air Squats
10 Cal on machine
10 KB Swings
10 Cal on machine
40m Lunges

 WOD 

5 Rounds
10 Goblet Squats with Plate 15/10kg
20 Air Squats
20 Plate Ground to Overhead
30s Forearm Plank
30s Bent Leg hollow hold

BODY ARMOR

3 Rounds
20 Glute Bridges on heels + Plate on Hips
20s Side Plank per side

SPARTAN WOD 180919

A. WARMUP

2 Rounds
15 Calories on machine of choice
10 Suitcase Deadlifts per side
1+1/4 Air Squats
5 Burpees over the Kettlebell

WOD

4 Rounds of
25 KB Swings
25 Burpees over Kettlebell
25 Squats
25 Situps to Kettlebell

TABATA
Alternating between L-Sit + Plank

SPARTAN WOD 130919

WARMUP

10 Cal on machine
10 Inchworms
10 Cal on machine
10 Situps
10 Cal on machine
10 KB Swings
40m Samson Walking Lunges

WOD 

Buy-in: 50 KB Thrusters

4 Rounds

12 Hollow Rocks
15 Banded Good Mornings
18 Situps to Kettlebell (no arms)
21 Glute Bridges (feet together)
24 Kettlebell Swings
30s Handstand hold

Buy-out: 50 Calories on machine OR 50 Burpees

SPARTAN WOD 110919

A. WARMUP

3 Rounds

15 Calories on machine of choice
10 Scapular Pullups
5 Inchworms
6 Lunges per side
6 Reverse Lunges per side

BODY ARMOR
Every minute x 6 Sets
5 Strict Pullups

WOD
24-20-16-12-8-4 
Goblet Lunges 20/12kg 
Hand Release Push-Ups
Situps to Kettlebell

SPARTAN WOD 060919

WARMUP

15-12-9-6
Banded Good Mornings
Air Squats
Light Single Arm KB Swings

into:

10 Inchworms
5 Burpees
10 KB Swings @ Workout weight

WOD A
250 Burpees
EMOM: 3 KB Swings

OR 

WOD B
250 KB Swings
EMOM: 3 Burpees

TIMECAP 30:00

SPARTAN WOD 040919

A. WARMUP

3 Rounds
15 Banded Good Mornings
15 Air Squats
15 Banded Face Pulls

 

WOD

4 Rounds
25 KB Deadlifts
10 Hand Release Pushups
25 Weighted Situps 15/10
10 Australian Pullups

BODY ARMOR
100 Banded Pushdowns

SPARTAN WOD 300819

WARMUP
400m Jog
12 Light Kettlebell Swings
11 Air Squats
10 Lunges
9 Situps
8 Reverse Lunges
7 Banded Pullups
6 Dead Stop Kettlebell Swings @ workout weight
5 Inchworms
4 Burpee Tuck Jumps
3 Wall Walks (nose to wall)
2 Strict Pullups
10s Handstand hold
200m Jog

WOD

As many rounds as possible in 25 minutes
21 Kettlebell Swings
15 Burpee Tuck Jumps
9 Pullups
400m Run

Sub for Run: 500m Row OR 400m Ski Erg

BODY ARMOR

4 Rounds
Single Arm Farmers Carry per side with KB

SPARTAN WOD 280819

A. WARMUP

12-9-6-3
Air Squats
Light KB Swings
Hand Release Pushups

B. TIRE FLIP TECHNIQUE

WOD

TABATA (4x on 2:00 of Rest)

20s on/10s off

1. Calories Airbike
2. Half Burpees
3. Cross Body V-Ups
4. Tire Flips
5. Kettlebell Swings 24/16kg
6. Squat Jumps
7. Reverse Situps
8. Calories Ski Erg

BODY ARMOR
50 Dumbbell Pull Press
50 Banded Pull Aparts

SPARTAN WOD 230819

WARMUP
7 of each:

Inchworms
Calories on machine of choice
Glute Bridges with a 5s hold on top
One Arm Kettlebell Swings per side
Arrested Supermans
Wall Walks

WOD
21-15-9
Kettlebell Swings
Reverse Situps
Goblet Squats
Leg Levers
Burpees

BODY ARMOR
3 Rounds
15 Single Leg Glute Bridges per side (3s down)
10 Suitcase Deadlifts per side (3s down)
20s Hollow Rock hold

SPARTAN WOD 200819

WARMUP

21 Banded Pass throughs
21 Heavy-ish Russian Kettlebell Swings
15 Banded Pull Aparts
15 Light American Kettlebell Swings
9 Slow Goblet Squats
9 American Kettlebell Swings @ WOD weight
5 Wall Walks – nose to wall

WOD

50-40-30-20-10
American Kettlebell Swings
Air Squats
V Ups

Timecap: 30 minutes

BODY ARMOR
3 Sets
40m heavy Farmer Carry
20 Glute Bridges

SPARTAN WOD 130819

WARMUP
2 Rounds
10 Calories on machine of choice
40m Single Arm Overhead Carry Left
10 Calories on machine of choice
40m Single Arm Overhead Carry Right
10 Calories on machine of choice
30s Handstand hold against wall
WOD
4 Rounds
15/20 Calories on machine of choice
8 Kettlebell Cleans Left
8 Single Arm KB Push Press Left
8 Kettlebell Cleans Right
8 Single Arm KB Push Press Right
40 Situps to Kettlebell

BODY ARMOR
3 Rounds
10 One Arm High Pulls per side
*On the last set: AMRAP High Pulls, starting with the weaker arm

SPARTAN WOD 090819

WARMUP

2 Rounds
200m Jog or 1:00 on machine of choice
8 Suitcase Deadlifts per side
8 KB Swings
8 Alternating Lunges
30s Plank
30s Bent Leg Hollow hold

1 Round
6 Dead stop Kettlebell Swings
6 Goblet Reverse Lunges
30 Bicycle Crunches

WOD

5 Rounds
12 Dead Stop Kettlebell Swings 24/16
12 Goblet Reverse Lunges 24/16
12 Cross Body V Ups per side
12 Cocoons

BODY ARMOR

4 Rounds
20s Glute Bridges
20s Arrested Supermans
20s Rest

SPARTAN WOD 060819

WARMUP
15 Calories on machine
15 Air Squats
12 Calories on machine
12 Inchworms
9 Calories on machine
9 Burpees
6 Calories on machine
6 Dead Stop Kettlebell Swings
20s Handstand hold against wall
BODY ARMOR
5 Sets
5 Chin Ups
5 Pushups

*Try to add weight or use lighter Band each round

WOD
AMRAP 20
5 Wall Walks
10 Burpees Over Kettlebell
15 Squats
20 Weighted Situps to Kettlebell

PLANK K.O.

SPARTAN WOD 310719

WARMUP

400m Jog

then:
2 Rounds
5 Inchworms
5 Goblet Squats
5 Pushups
5 Kettlebell Swings

WOD

3 ROUNDS
400m Run
21 Kettlebell Swings
15 Air Squats
9 Pushups

BODY ARMOR

3 Rounds
40m Overhead Carry Left
40m Overhead Carr Right
10 Tempo Leg Levers (3s down)

SPARTAN WOD 260719

WARMUP A
3 Rounds
6 Inchworms
8 Sprawls
10 Suitcase Deadlifts per side
20s Handstand hold (nose against wall)

 

WOD

30-20-10
Sumo KB Deadlifts 40/32kg
Lunges
Plate Situps to Kettlebell 10/5kg
Cross Body V Up’s

*After every round: 15/10 calories on machines

BODY ARMOR

3 Rounds
40m heavy Farmers Carry
15 Single Leg Glute Bridges per side
7/5 Tempo Pushups (3s down)
7/5 Tempo Pullups (3s down)

SPARTAN WOD 240719

WARMUP

3 Rounds
3 Wall Walks
6 Scapular Pullups
9 Calories on machine

 

BODY ARMOR

4 Rounds
5 KB Deadlifts
5 Strict Pullups
5 Strict Dips
Rest 1:00

WOD

EMOM FOR 20 MINUTES
6 Pushups
8 KB Swings
10 Air Squats

SPARTAN WOD 190719

WARMUP A
2 Rounds
5 Pullups
10 Pushups
15 Air Squats
20 Banded Good Mornings
25 Double Under Jumps

 

WOD

In Teams of 2
Every team completes a total of:

50 Hand Release Pushups
30 Cal Echo Bike
50 Plate Back Squats 15/10
30 Cal Ski Erg
50 Plate Ground to Overhead 15/10
30 Cal Row
50 Overhead Lunges 15/10
30 Cal Xebex Bike
50 Plate Jumps
30 Burpees
50 Cocoons

Timecap: 40 minutes

BODY ARMOR

Accumulate 1:30 Handstand hold
every time you break: 20 Cross Body V-Ups

SPARTAN WOD 170719

WARMUP A
2 Rounds
6 Inchworms
6 Suitcase Deadlifts
6 Kettlebell Swings
6 Goblet Squats
20s Plank hold
10s Chin over Bar hold

Men: 24kg
Women: 16kg

 

WOD

As many rounds as possible in 15 minutes

3 Burpees
3 Kettlebell Swings
3 Squats
6 Burpees
6 Kettlebell Swings
6 Squats
9 Burpees
9 Kettlebell Swings
9 Squats
….

keep adding 3 reps to every exercise until 15 minutes are done.

BODY ARMOR

Accumulate
50 Banded Good Mornings
2:00 Bent Leg Hollow hold
1:00 Wall Sit

SPARTAN WOD 120719

WARMUP A
2 Rounds:
200m jog / 250m Row
40m Lateral Walk per side
40m Walking Lunges
6 Goblet Squats (3s down)
6 Suitcase Deadlifts per side (3s down)
6 Kettlebell Deadlifts (3s down)
6 Eccentric Pushups (3s down)

 

WOD

5 Rounds
20 Alternating Goblet Reverse Lunges
10 Burpees
20 Situps to Kettlebell
10 American KB Swings

Kettlebell: 24/16kg

BODY ARMOR
Tabata 10/10
10 Rounds
10s eccentric KB Deadlift 40/28kg

Tabata
10 Rounds 20/10
Alternating between Cross Body V Ups & Cocoons

SPARTAN WOD 100719

WARMUP A
2 Rounds
20 Alternating Bird Dogs per side
10 Banded Good Mornings
6 Suitcase Deadlifts per side
10 Glute Bridges (2s hold)
6 Scapular Pullups

 

BODY ARMOR

5 Rounds, not for time
14 KB Sumo Deadlifts
7/5 Strict Pullups
14 Sumo Deadlift High Pulls
30s Bent Leg hollow hold

Deadlifts
Men: 32-40
Women: 24-28

Sumo Deadlift High Pulls
Men: 16-24
Women: 8-12

FINISHER
100/70 Banded Tricep Pushdowns

*every time you break:
3 Squats, 3 Burpees

SPARTAN WOD 050719

WARMUP

400m Jog
10 Dead Stop KB Swing
5 Pullups, 3s down
5 Slow Pushups
5 Slow Air Squats

200m Run @ workout pace
15Dead Stop KB Swing
3 Pullups
3 Pushups
3 Slow Air Squats

2:00 REST

WOD (EVA-MODIFIED)
5 Rounds 
400m Run
30 KB Swings
5 Pullups
10 Pushups
15 Air Squats

if not able to run:
Row = 500m
Airbike = 1200m air bike
Ski = 400m ski

BODY ARMOR


SPARTAN WOD 030719

WARMUP A
3 Rounds
5 Wall Walks / Sumo Inchworms
10 Air Squats, arms overhead
5 Strict Pullups

 

WOD
3 Rounds
50 Jumping Jacks
10 Single Arm Thrusters per side
20 Leg Levers
10/7 Calories on machine

Women: 6-12kg
Men: 12-20kg

BODY ARMOR
3 Rounds
40m Farmers Carry
20 Glute Bridges
10 Shoulder Taps

Women: 20-24kg
Men: 28-32kg

SPARTAN WOD 280619

WARMUP

1 SLOW Round
5 Burpees (feet on ground)
5 Air Squats (3s down)
5 Crunches (hold 3s at knee)
7/5 Calories on machines

1 FAST Round
3 Burpee (feet on ground)
3 Air Squat (3s down)
3Crunch (hold 3s at knee)
7/5 Calories on machines

2:00 REST

WOD
APHRODITE
50-40-30-20-10
Burpees
Squats
Situps

Scaling Option:
Start at 40…

Note time

BODY ARMOR
Accumulate:
2:00 Handstand hold / Box Hs hold / Plank hold
1:30 Hollow Rock hold / Bent Leg Hollow hold

1:00 Supinated Grip Bar Hang


SPARTAN WOD 260619

WARMUP A
2 Rounds
10 Warrior Squats
5 Strict Chin Ups (3s down
10 Side Plank Rotations per side
7 Calories on machines

WOD
1 Round
30 Bench Jump Overs
30 Jumping Pullups / Pullups
30 Situps to Kettlebell
30 Kettlebell Swings 24/16kg
30 Reverse Lunges
30 Knee Raises / Knee to Elbow
30 Pushups
30 Air Squats
30 Burpees
30 Calories on machine

BODY ARMOR

TABATA 
Switch between Bent Leg Hollow hold + Plank

SPARTAN WOD 210619

WARMUP A

2 Rounds
3 Wall Walks / 6 Sumo Inchworrms
6 Strict Pullups (3s eccentric)
9 Plate Ground to Overhead (2s hold)
10s L-Sit
20s Plank

1-2 Rounds to define workout weight
5 Plate Ground to overhead
5 Burpees over Plate
5 Plate Situps

WOD
5-10-20-30-20-10-5
Plate Ground to Overhead
Burpees over Plate
Plate Situps

Women: 5-10kg
Men: 15-20kg

BODY ARMOR
4 Rounds
30s Plate Overhead hold
20 Russian Twists
40m Plate Push


SPARTAN WOD 190619

WARMUP A
3 Rounds
3 Strict Pullups (4s down)
6 Yoga Pushups
9 Dead Stop Kettlebell Swings
12 Reverse Lunges

WOD
1 Round
75 Jumping Jacks
25 Burpees
25 Leg Levers
50 Kettlebell Swings
25 Reverse Situps
25 Burpees
75 Jumping Jacks

BODY ARMOR
4 Rounds
12 Suitcase Deadlifts per side
60s Plank (accumulate)
20s Single Leg L-Hold per side

Rest as needed between Sets

SPARTAN WOD 140619

WARMUP A

400m Jog, then:
5 reps of every movement

WOD

In a Team of 2 (every Partner completes 30 reps)

60 Burpees to target
60 Sandbag Deadlifts 45/20
60 Pushups / Knee Pushups
60 Goblet Squats 24/16
60 Calorie Row
60 KB Swings 24/16
60 Calorie Airbike
60 Wall Ball Shots
60 Sync Situps
60s Plank

Timecap: 35 min

BODY ARMOR

2 minutes Supinated Dead Hang on Bar
1 minute L-Sit
1 minute Push Up hold in Bottom

*every time you drop: 10s Goblet Squat hold 24/16


SPARTAN WOD 120619

WARMUP A
2 Rounds
30 Jumping Jacks
3 Strict Pullups
9 Pushups
12 Air Squats

WARMUP B
2 Rounds to determine WOD weight
5 Dumbbell Front Squats
10 Dumbbell Lunges

WOD
5 Rounds
10 Burpees to Target
20 Leg Lifts
10 Dumbbell Front Squats
20 Dumbbell Lunges

RX: 22,5/15kg

BODY ARMOR
3 Rounds
12-15 Dumbbell Floor Press
12-15 Dumbbell Bent Over Rows
20 Glute Bridges
Rest 60s

SPARTAN WOD 070619

WARMUP A
3 Rounds
5 Inchworm to Pushup
10 Squat Jumps
10s Goblet Squat hold in bottom position

WARMUP B

Kettlebell Swing Technique: American + Russian
Burpee Goblet Squat Technique

WOD
5 Rounds
10 Burpee Goblet Squats
15 Situps to KB
10 American / Russian Kettlebell Swings
15 Toes to Bar / Knees to Elbows / Leg Lifts

Men: 24kg+
Women: 16kg+

 

BODY ARMOR
3 Rounds
10 Side Plank Elbow Touch per side
7 Pushups / Diamond Pushups
4 Chin Ups (3s eccentric)

SPARTAN WOD 310519

WARMUP A
2 Rounds
10 Standup Angels
10 Sumo Inchworms
10 One and a Quarter Air Squats
5 Strict Pullups / Banded StrictPullups

WARMUP B
2 Rounds 
5 Plate Ground to Overhead
5 Burpees to Plate
5 Plate Back Squats
5 Russian Twists with Plate

 

WOD
3 Rounds
25 Plate Ground to Overhead
25 Burpees to Plate
25 Plate Back Squats
25 Russian Twists with Plate

Men: 15kg+
Women: 10kg+

BODY ARMOR
4 Rounds
10-15 French Press
10-15 Plate Curls 
15 Curl Ups
Tempo: 4s down

SPARTAN WOD 240519

WARMUP
3 Rounds
20m Burpee Broad Jumps
3 Wall Balls
20 Walking Lunges with arms overhead
3 Pushups
20 Jumping Jacks

WOD
3 Rounds
10 Single Arm Thrusters per side 10/15kg+
10 Pullups
30 V-Ups
40 Goblet Lunges 15/20kg+

HALF KNEELING SINGLE ARM DB PRESS
3 Sets: As close to failure as possible
60s Rest

Men: 15kg+
Women: 10kg+

SPARTAN WOD 170519

WARMUP A
3 Rounds
20m Bear Crawl
20m Crab Walk

WARMUP B
2 Rounds
5 Goblet Squats
5 Burpees over the Kettlebell/Dumbbell
5 Situps

WOD
30-25-20-15-10
Goblet Squats
Burpees over the Kettlebell
Situps (feet anchored in Kettlebell)

Men: 24kg+
Women: 16kg+

CORE STABILITY
8 Rounds
20s Plank
10s Bent Leg hollow hold