Coach Alejandro Demoing the DB Overhead Lunge
Macrocycle: “Booty and the Spartan Beast” - Week 2 of 13
Mesocycle/Minicycle: Hypertrophy/Week 2 of 3
+Supplemental Work For: CrossFit Competitors, Spartan Beast Prep, Upper Body Muscle Building
Section 1: Metabolic Conditioning (MetCon)
FIT In Teams of 3*, Sharing Reps Any Way
9 x 200m Runs (2 people can work at the same time)**
(100%MAX a+b+c)*** Pull-ups (1 person works at a time)
75 Burpee Box Jumps (Very Low, 1 person works at a time)
9 x 200m Runs (2 people can work at the same time)
75 Burpee Jumping Pull-ups (1 person works at a time)
75 Burpees (1 person works at a time)
*Solo and partner options available as well.
**Team accumulates a total of 9 x 200m runs. 2 people can work at the same time, but they do not have to run together. Rotate and share runs as needed.
***100%MAX a+b+c means that you will take estimates for each person’s max set of whatever pull-up variation they are going to use and then add those three numbers up. Whatever the total, that is going to be the total number your team must complete. In the workout, you can break up and share the reps however you’d like.
Specialty Program Work
How and When to Add Bonus Work
Spartan Beast Prep
5-Mile Run
Upper Body Muscle Building
Ring Muscle-up or Bar Muscle-up Practice
If proficient,
FIT
200%MAX Ring Muscle Ups
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3 Hard* Supersets
a. Strict Ring Dips**
b. Horizontal Ring Rows**
c. Barbell Ab Roll-outs**
*2-3 RIR (Reps in Reserve)
**Choose a variation that allows for 8-12 reps on your first round.
CrossFit Competitor
Complete the class programming and the Upper Body Muscle Building Section.