Snapshot of Mike’s Video Analysis
Macrocycle: “Booty and the Spartan Beast” - Week 8 of 13
Mesocycle/Minicycle: Peak Transition Week
+Supplemental Work For: CrossFit Competitors*, Spartan Beast Prep, Upper Body Muscle Building
*Follow the programming for the normal classes during transition weeks for fatigue management.
Daily, At-Home Mobility
Section 1: Metabolic Conditioning (MetCon)
4-Minute AMRAP FIIT
3 Hang Power Snatches (65%) or 7 KB Swings (Heavy)
30 Double Unders
10%Max Push-ups
----4-Minute Rest----
4-Minute AMRAP FIIT
2 Hang Power Snatches or 7 KB Swings
30 Double Unders
15%Max Push-ups
----4-Minute Rest----
4-Minute AMRAP FIIT
1 Hang Power Snatch or 7 KB Swings
30 Double Unders
20%Max Push-ups
Specialty Program Work
How and When to Add Bonus Work
Spartan Beast Prep
5-Mile Run
Upper Body Muscle Building
Follow regular class programming during transition weeks for fatigue management and general fitness.
CrossFit Competitor
Follow regular class programming during transition weeks for fatigue management.