Rose, Coach Mike, Katie
Macrocycle: “Booty and the Spartan Beast” - Week 4 of 13
Mesocycle/Minicycle: Strength Transition Week
+Supplemental Work For: CrossFit Competitors, Spartan Beast Prep, Upper Body Muscle Building
Section 1: Metabolic Conditioning (MetCon)
30-Minute AMRAP FIIT
550m Run*
50%MAX Strict Chin-ups
20 Box Step-ups (Medium)
100m Double DB Farmer’s Carry (Heavy DBs)
Specialty Program Work
How and When to Add Bonus Work
Spartan Beast Prep
5-Mile Run
Upper Body Muscle Building
None on Transition Weeks for Fatigue Management and taking advantage of Supercompensation
CrossFit Competitor
None on Transition Weeks for Fatigue Management and taking advantage of Supercompensation