Tag Archives: squats

Spartan Beast Training Day 1

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Hey guys!

Today officially marks day one of training for the Spartan Beast! My goal is to do this one competitively (for time) and do the Tough Mudder recreationally. :)

So todays exercises (crossfit) went as follows:

-Started with a 10 minute jog on the treadmill
-Toe Touches x20 reps
-Pushup burpees x10 reps
-Pullup x20 reps
-Pushup burpees x10 reps
-Pushups x20 reps
-Pushup burpees x10 reps
-Jackknives x20 reps
-Pushup burpees x10 reps
-Clean & Press (10kg) x20 reps
-Pushup burpees x10 reps
-Leg raises x20 reps
-Pushup burpees x10 reps
-Weighted squats (10kg) x20 reps
-Pushup burpees x10 reps
-Prisoner Situps (5kg) x15 reps
-Pushup burpees x10 reps
-Lunges x20 reps
-Pushup burpees x10 reps
-Kettleball raise (10kg) x20 reps
-Pushup burpees x10 reps
-Spiderman x20 reps
-Pushup burpees x10 reps
-Mountain climbers x 20 reps
-Pushup burpees x10 reps

Most brutal workout of my life….Give it a try! Do it for time, and try to minimize taking long breaks :)

Strength Training WOD

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**MAX REPS FOR EVERY EXERCISE**
1 min on, 1-2 mins off

Exercises:
1). Wide Grip Pull ups X17
2). Close Grip Pull ups x14
3). Alternating Push ups (left + right side = 1 rep) X5
4). 21′s (bi-cep curl 7reps x3 variations) x2 [see below for exercise description]
5). Side to side Push ups x15
6). Diamond Pushups x22
7). Overhead Squats (15kg) x21
8). Military Press (15kg) X15
9). Weighted Squats (25kg) x14
10). Weighted Lunges (10kg) X19
11). Clean & Press 15kg X13

BONUS:
1). 21′s
2). Side-to-side pushups
3). Jump Squats
4). Overhead Squats
5). Lunges

EXERCISE DESCRIPTIONS
21′s:
A). 7 curls from 0-90 degrees
B). 7 curls from 90-180 degrees
C). 7 regular curls (o-180 degrees)

Military Press:
Standing barbell shoulder press

Alternating Pushups
A). Wide pushups
B). Military Pushups
C). Diamond Pushups

WOD- Lower Body

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Today marked the first official day of my strength training.

Focus: Lower Body

My workout went as follows:

- Weighted Squats
(Reps: 10-8-5-5-8-10) (Lbs: 65-85-95-95-85-65)
- Leg Press
(Reps: 10-8-5) (Lbs: 150max)
- Calf Raises
(15-15-max reps) (Lbs: 115-135-135/115)
- Ham & Glute Raise
(2 sets, 8 reps)
- Weighted Lunges
(2 sets, 10 reps) (Lbs: 40 total)
- Bike
(5 min interval; 30 sec high intensity followed by 30 sec low)

….I’m going to be in some serious pain tomorrow,….good stuff :)