Monday October 17, 2022

Luci

Macrocycle: “Booty and the Spartan Beast” - Week 12 of 13
Mesocycle/Minicycle: Peak Week 4 of 4

Fit, Functional, and Healthy is Your Lifestyle

In addition to the mobility we do in class,

Perform 10-Minutes of Mobility, at Home, Every Day

Section 1: Power

Option 1

8 x 1:30 Rounds
1 Clean & Jerk (75%+)

Option 2

8 x 1:30 Rounds
1 DB One-arm Turkish Get-up (Medium+)
3 DB One-arm Clean and Push Presses

Section 2: MetCon

2 x 5-Minute AMRAPs* FIIT (5-Minute Rest)
1-2-3-4-...- (+1) Thrusters** (65%)
25%MAX Toes-to-bars***

*Restart 2nd AMRAP at 1 rep.

**Take bars from the floor and not from a rack.

***TTB should be between 5 & 10 reps each round. If you don't have a reasonable estimate of your TTB max, use the number 30 for your max and scale the exercise in a way that makes 3 reps easy (so you'll do 8 TTB each round).

Specialty Program Work

How and When to Add Bonus Work

None Today

Tuesday October 18, 2022

Coach Alejandro and his mobility habit…even on his vacation to Africa!

Macrocycle: “Booty and the Spartan Beast” - Week 12 of 13
Mesocycle/Minicycle: Peak Week 4 of 4

+Supplemental Work For: CrossFit Competitors

Fit, Functional, and Healthy is Your Lifestyle

In addition to the mobility we do in class,

Perform 10-Minutes of Mobility, at Home, Every Day

Section 1: Cardio MetCon

FIIT*

1)
3 Rounds
2:00 Row for Cals
2:30 Rest

2)
3 x 3:00 Rounds
550m Run**
Rest with Remaining Time in Each Round

3)
3 Rounds
2:00 Air Bike for Cals
2:30 Rest

*Start at any station

**Run Scaling
Sub 7:30 Best Mile: 400m Runs
7:30-10:00 Best Mile: 300m Runs
10:00+ Best Mile: 200m Runs

Supplemental Work

How and When to Add Bonus Work

CrossFit Competitors

No extra work for fatigue management.

Wednesday October 19, 2022

Bri and Sam

Macrocycle: “Booty and the Spartan Beast” - Week 12 of 13
Mesocycle/Minicycle: Peak Week 4 of 4

Fit, Functional, and Healthy is Your Lifestyle

In addition to the mobility we do in class,

Perform 10-Minutes of Mobility, at Home, Every Day

Section 1: Strength

TESTING
20-Minutes* to Find

Max Weighted** Strict Pull-up

Max Weighted** Ring Dip

*To find both in the alotted time, people should likely build up to both 1 RMs at the same time.

**Today we are looking for the hardest variation of the strict pull-up and ring dip that you can perform. This may look like starting with ring rows and building up to a banded pull-up, it may look like starting with banded pull-ups and building up to an attempt at your first strict pull-up, or it may look like increasing weight looking for a max weight strict pull-up...find your hardest variation.

Section 2: Hypertrophy + Strength Endurance

1 Max Set Kipping Pull-ups or Strict Pull-ups*

----~4-Minute Rest----

1 Max Set Strict Ring Dips or Push-ups*

*Make your goal 15 or more. If you need to scale the exercise down to achieve a set of at least 15 unbroken reps, that is OK.

Section 3: MetCon

5-Minute AMRAP
5* Pull-ups
10* Push-ups
15 Air Squats

*Depending on your max set from above, you can use the same variation and adjust the numbers in the metcon to:
25+ = 5-10-15
15+ = 3-6-9

Specialty Program Work

How and When to Add Bonus Work

None Today

Thursday October 20, 2022

Happy Birthday Thomas!

Macrocycle: “Booty and the Spartan Beast” - Week 12 of 13
Mesocycle/Minicycle: Peak Week 4 of 4

+Supplemental Work For: Spartan Beast Race Prep

Fit, Functional, and Healthy is Your Lifestyle

In addition to the mobility we do in class,

Perform 10-Minutes of Mobility, at Home, Every Day

Section 1: Power & Skill

10-Minute EMOM
Odd:
2 Power Cleans (65%+)
Even:
30 Double Unders (30-sec Time Cap)

Section 2: MetCon

TESTING
"Thomas*"
3 Rounds for Time
10 Double DB Bent-over Rows (Very Heavy)
333m Run
20 Double DB Thrusters
333m Run


*Thomas's Birthday WOD
10/20/1998

FYI: 333m x 2 runs per round x 3 rounds = 1998

Supplemental Work

How and When to Add Bonus Work

Spartan Beast Prep

Instead of Class,

20-Minute Easy Run

Friday October 21, 2022

The Griffin School PE Class Getting After It!

Macrocycle: “Booty and the Spartan Beast” - Week 12 of 13
Mesocycle/Minicycle: Peak Week 4 of 4

Fit, Functional, and Healthy is Your Lifestyle

In addition to the mobility we do in class,

Perform 10-Minutes of Mobility, at Home, Every Day

Section 1: Cardio MetCon

Starting on Either the Rower or the Air Bike

2-Minute Hard
2-Minute Rest
2-Minute Easy
2-Minute Hard

----2-Minute Extra Rest----

Repeat on Other Machine

Specialty Program Work

How and When to Add Bonus Work

None Today

Saturday October 22, 2022

April and Jed

Macrocycle: “Booty and the Spartan Beast” - Week 12 of 13
Mesocycle/Minicycle: Peak Week 4 of 4

+Supplemental Work For: CrossFit Competitors*, Spartan Beast Prep, Upper Body Muscle Building

Fit, Functional, and Healthy is Your Lifestyle

In addition to the mobility we do in class,

Perform 10-Minutes of Mobility, at Home, Every Day

Section 1: Strength & Skill

16-Minute EMOM
Odd Rounds:
3 Strict Presses (65%)
Even Rounds:
1-3 Left-legged Squat
1-3 Right-legged Squat

Specialty Program Work

How and When to Add Bonus Work

Spartan Beast Prep

Race Day!!!

Upper Body Muscle Building

Use class programming for fatigue management.

CrossFit Competitor

No extra for fatigue management.

Sunday October 23, 2022

Alex Surviving an Ice Bath - Check out the benefits of cold exposure here!

Macrocycle: “Booty and the Spartan Beast” - Week 12 of 13
Mesocycle/Minicycle: Peak Week 4 of 4

+Supplemental Work For: CrossFit Competitors and Lower Body Muscle Building

Fit, Functional, and Healthy is Your Lifestyle

In addition to the mobility we do in class,

Perform 10-Minutes of Mobility, at Home, Every Day

Section 1: MetCon

4 x 1:30 Rounds (1:30 Rest)
1 Squat Clean (70%+)
8 Burpees
AMRAP Row for Cals

----8-Minute Rest----

4 x 1:30 Rounds (1:30 Rest)
1 Squat Clean (70%+)
8 Burpees
AMRAP Air Bike for Cals

Specialty Program Work

How and When to Add Bonus Work

Lower Body Muscle Building

Follow regular class programming for fatigue management.

CrossFit Competitor

No extra for fatigue management.

Monday October 10, 2022

April and Garry

Macrocycle: “Booty and the Spartan Beast” - Week 11 of 13
Mesocycle/Minicycle: Peak Week 3 of 4

Fit, Functional, and Healthy is Your Lifestyle

In addition to the mobility we do in class,

Perform 10-Minutes of Mobility, at Home, Every Day

Section 1: Power

Option 1

8 x 1:30 Rounds
1 Clean & Jerk (75%+)

Option 2

8 x 1:30 Rounds
1 DB One-arm Turkish Get-up (Medium+)
3 DB One-arm Clean and Push Presses

Section 2: MetCon

FIIT
50 Box Jumps (Very Low)
100 Double Unders*
15 Thrusters (55%)
100 Double Unders*
15 Thrusters
100 Double Unders*
50 Box Jumps

*Scale Double Under numbers as needed. 2-Minute Time Cap each time you go to double unders.

Specialty Program Work

How and When to Add Bonus Work

None Today

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