Dynamic Warm-up
Macrocycle: “Booty and the Spartan Beast” - Week 5 of 13
Mesocycle/Minicycle: Strength Week 1 of 3
+Supplemental Work For: CrossFit Competitors, Spartan Beast Prep, Upper Body Muscle Building
Section 1: Metabolic Conditioning (MetCon)
With a Partner, Sharing Reps Any Way
One Person Works at a Time
FIIT
3,000m/2,700m/2,400m Row | 4-Mile/3.6-Mile/3.2-Mile Air Bike*
Then, 3 Rounds
25 Power Cleans (50%)
25 Lateral Burpees
Then,
3,000m/2,700m/2,400m Row | 4-Mile/3.6-Mile/3.2-Mile Air Bike*
*Row | Air Bike Scaling
Both Partners Sub 1:40 Best 500m Row Time: 3,000m Row | 4-Mile Air Bike
One Partner Sub 1:40 Best 500m Row: 2,700m Row | 3.6-Mile Air Bike
Both Partners 1:40+ Best 500m Row: 2,400m Row | 3.2-Mile Air Bike
Solo:
FIIT
1,500m/1,200m Row | 2-Mile/1.6-Mile Air Bike*
Then, 3 Rounds
12 Power Cleans (50%)
12 Lateral Burpees
Then,
1,500m/1,350m/1,200m Row | 2-Mile/1.8-Mile/1.6-Mile Air Bike*
*Row | Air Bike Scaling
Sub 1:40 Best 500m Row Time: 1,500m Row | 2-Mile Air Bike
1:40+ Best 500m Row: 1,200m Row | 1.6-Mile Air Bike
In Teams of 3, Sharing Reps Any Way
One Person Works at a Time
FIIT
3,000m Row | 4-Mile Air Bike
Then, 3 Rounds
36 Power Cleans (50%)
36 Lateral Burpees
Then,
3,000m Row | 4-Mile Air Bike
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 6 (70%)
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
*3-4 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 Air Bike
c) Hard* Set Strict Hanging Knee Raises
*3-4 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