Saturday September 10, 2022

Robyn, Richard, Coach April, Emily, Danny

Macrocycle: “Booty and the Spartan Beast” - Week 6 of 13
Mesocycle/Minicycle: Strength Week 2 of 3
+Supplemental Work For: CrossFit Competitors, Spartan Beast Prep, Upper Body Muscle Building

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Section 1: Metabolic Conditioning (MetCon)

TESTING
"Eva"
5 Rounds for Time
800m Run*
30 KB Swings (70/53/Heavy)
30/50%Max Pull-ups

*Run Scaling
Sub 7:30 Best Mile: 800m Runs
7:30-10:00 Best Mile: 550m Runs
10:00+ Best Mile: 400m Runs

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Specialty Program Work

How and When to Add Bonus Work

Spartan Beast Prep

8-Mile Run

Upper Body Muscle Building

1)

Bench Press*
1 Set of 6 (40%)
1 Set of 3 (55%)
1 Set of 3 (65%)
1 Set of 3 (70%)
1 Set of 6 (75%)
1 Set of 6 (70%)
1 Set of 6 (65%)

After each of the last 3 sets, hard* superset of:
a) Strict Chin-ups
b) Band Crunches

*2-3 RIR
**Choose a variation that allows for 10-30 reps on your first round.

2)

3 Rounds
a) Hard* Set Double DB Chest Flys
b) 1-Minute Hard Arms-only Row
c) Hard* Set Strict Hanging Knee Raises

*2-3 RIR
**Choose a variation that allows for 8-15 reps on your first round.

CrossFit Competitor

Take the class and perform section 1) from the Upper Body Muscle Building Above