Macrocycle: “Booty and the Spartan Beast” - Week 9 of 13
Mesocycle/Minicycle: Peak Week 1 of 4
+Supplemental Work For: CrossFit Competitors*, Spartan Beast Prep, Upper Body Muscle Building
Daily, At-Home Mobility
Note: Schedule Change Today for DUBS:
9 AM - 10:30 AM DUBS Partner Competition
10:30 - 12 PM - Open Gym
12-1 PM Class (Will do Events 1 & 3 from DUBS)
DUBS Event 1:
For Time
Partners Share Reps Any Way with Only One Person Working at a Time
1,000m Row
100 Double DB Thrusters (50/35)*
100 Pull-ups**
Score is total time + penalties.
*Thruster Scaling Options
For every 5lbs below RX, add 1 Minute to the teams time.
**Pull-up Scaling Options:
Ring Rows (Add 4 Minutes to Team's Time)
Green + Purple Bands (Add 3 Minutes to Team's Time)
Green Bands (Add 2 Minutes to Team's Time)
Purple Bands (Add 1 Minute to Team's Time)
DUBS Event 2:
One Person Working at a Time
10-Mintue AMRAP
Cleans*
*Starting and EMOM:
12 Burpees to 25lb Plate (shared total) before team can continue back onto the cleans.
Score is
Total reps of person A x weight used
+
total reps of person B x weight used
DUBS Event 3:
2-Minute AMRAP
Air Bike for Distance
----5-Minute Rest*----
*During Rest, both partners must complete a 200m Run at any pace
2-Minute AMRAP
Air Bike for Distance
Score is total Distance for team
Specialty Program Work
How and When to Add Bonus Work
Spartan Beast Prep
Instead of class
2-Hour & 30-Minute Slow Run*
*Every 20 minutes, 1-minute walk
Upper Body Muscle Building
3 x Hard* Supersets
a. Weighted Ring Dips
b. Weighted Strict Pull-ups
c. Butterfly Weighted AbMat Sit-ups
*3-4 RIR
**Choose a variation that allows for 10-25 reps on your first round.
---------
3 Rounds
a) Band Chest Flys
b) Band Reverse Flys
c) Strict Hanging Alternating Single Knee Raises
*3-4 RIR
CrossFit Competitor
Follow regular class programming and complete the first super set in the Upper Body Muscle Building section above.