Week 21 Workout

Week 21 Workout

Hello NorCalSpartan.  To be in line with the new Training Cycles at NorCal Strength and Conditioning, we have changed the “Accumulation” phase into a Strength phase to be in line with the Intermediate Programming.  Here is NorCal Spartan Week 21 Workout of this training cycle.  We would love for you to post your questions and workout time to the comment section below.  You can also message us on our Facebook page or go there for our past workouts.

Week 21 Workout

Now, if you don’t have any of the equipment needed to complete the workout here are great substitutions:

  1. Over/Under Walls- 5 Jumping Pull Ups and 25 Ft Army Crawl
  2. Sled Pull/Push- 5 Pull Ups/10 Push Ups
  3. Rope Climb- 10 Hinge Rows or Bulgarian Rows

You can find videos of many of these movements HERE.

Don’t have a place to train for Spartan or other obstacle course races and you live in the Chico, CA  or Marysville, CA area?  Come train with our friends at NorCal Strength and Conditioning in Chico and NorCal Strength and Conditioning in Marysville.  NorCal Chico has Spartan Training classes on Thursdays at 9 AM and 6:30 PM.  NorCal Marysville has Spartan Training classes on Tuesdays at 9 AM, Thursdays at 5:30 PM and Saturdays at 9 AM.

Head on over to our Products page to see what we recommend for obstacle course training and racing.

Week 18 Workout

Hello NorCalSpartan.  Here is NorCal Spartan Week 18 Workout of this training cycle.  We would love for you to post your questions and workout time to the comment section below.  You can also message us on our Facebook page or go there for our past workouts.

Week 18 Workout

Now, if you don’t have any of the equipment needed to complete the workout here are great substitutions:

  1. Wall Climbs- 5 Jumping Pull Ups for each Wall Climb (so, 10 jumping pull ups each round)
  2. Rope Climb- 3 Chin Up Negatives (5 second decent on each one)
  3. Tire Flips – 1 Deadlift per Tire Flip rep, Men = Bodyweight Female = 1/2 Bodyweight

You can find videos of many of these movements HERE.

Don’t have a place to train for Spartan or other obstacle course races and you live in the Chico, CA  or Marysville, CA area?  Come train with our friends at NorCal Strength and Conditioning in Chico and NorCal Strength and Conditioning in Marysville.  NorCal Chico has Spartan Training classes on Thursdays at 9 AM and 6:30 PM.  NorCal Marysville has Spartan Training classes on Tuesdays at 9 AM, Thursdays at 5:30 PM and Saturdays at 9 AM.

Head on over to our Products page to see what we recommend for obstacle course training and racing.

Week 17 Workout

Week 17 Workout

Hello NorCalSpartan.  Here is NorCal Spartan Week 17 Workout of this training cycle.  We would love for you to post your questions and workout time to the comment section below.  You can also message us on our Facebook page or go there for our past workouts.

Week 17 Workout

Now, if you don’t have any of the equipment needed to complete the workout here are great substitutions:

  1. Wall Climbs- 5 Jumping Pull Ups for each Wall Climb (so, 10 jumping pull ups each round)
  2. Rope Climb- 3 Chin Up Negatives (5 second decent on each one)
  3. Bucket Brigade- Hold a heavy object close to your chest (if you haven’t gotten a bucket by now…get one!)

You can find videos of many of these movements HERE.

Don’t have a place to train for Spartan or other obstacle course races and you live in the Chico, CA  or Marysville, CA area?  Come train with our friends at NorCal Strength and Conditioning in Chico and NorCal Strength and Conditioning in Marysville.  NorCal Chico has Spartan Training classes on Thursdays at 9 AM and 6:30 PM.  NorCal Marysville has Spartan Training classes on Tuesdays at 9 AM, Thursdays at 5:30 PM and Saturdays at 9 AM.

Head on over to our Products page to see what we recommend for obstacle course training and racing.

Kristen Tire Flip

Week 11 Workout

Hello NorCalSpartan.  Here is NorCal Spartan Week 11 Workout of this training cycle.  We would love for you to post your questions and workout time to the comment section below.  You can also message us on our Facebook page or go there for our past workouts.Week 11 Workout

Now, if you don’t have any of the equipment needed to complete the workout here are great substitutions:

  1. Burpees- There is NO substitution, do them and get good at them!
  2. Wall Climbs- Find something somewhere that you can climb over or do 10 Jumping Pull Ups for Each Wall Climb (100, OUCH)
  3. Bucket Brigade- Find a heavy Plate that you can hug to your chest
  4. Prowler Sled Pull/Push- Drag a heavy object across the ground in a braced flexed back position (here’s a great demo from our friends at the Obstacle Order)

You can find videos of many of these movements HERE.

Don’t have a place to train for Spartan or other obstacle course races and you live in the Chico, CA  or Marysville, CA area?  Come train with our friends at NorCal Strength and Conditioning in Chico and Feather River Strength and Conditioning in Marysville.  NorCal has Spartan Training classes on Thursdays at 9 AM and 6:30 PM.  Feather River has Spartan Training classes on Tuesdays at 9 AM, Thursdays at 5:30 PM and Saturdays at 9 AM.

Head on over to our Products page to see what we recommend for obstacle course training and racing.

Week 9 Workout

Hello NorCalSpartan.  Here is NorCal Spartan Week 9 Workout of this training cycle.  We would love for you to post your questions and workout time to the comment section below.  You can also message us on our Facebook page or go there for our past workouts.

Week 9 NorCal Spartan Workout

Now, if you don’t have any of the equipment needed to complete the workout here are great substitutions:

  1.  Monkey Bars- perform 20 Pulls Ups that you can complete with good form
  2. Tire Flips- perform barbell or dumbbell deadlifts, 20 Reps at 50% of your 1 Rep Max
  3. Wall Over Under- 5 Jumping Pull Ups and 10m Army Crawl
  4. Bucket Brigade- Hugging a heavy plate to your chest for 150m
  5. Rope Climb- 10 Body Rows or 5 Hinge Rows per Rope Climb
  6. Sled Pull- 50m Heavy Farmers Carry

You can find videos of many of these movements HERE.

Don’t have a place to train for Spartan or other obstacle course races and you live in the Chico, CA area?  Come train with our friends at NorCal Strength and Conditioning.  They have Spartan Training classes on Thursdays at 9 AM and 6:30 PM .

Head on over to our Products page to see what we recommend for obstacle course training and racing.