Daddio
Macrocycle: “Booty and the Spartan Beast” - Week 10 of 13
Mesocycle/Minicycle: Peak Week 2 of 4
+Supplemental Work For: CrossFit Competitors, Spartan Beast Prep, Lower Body Muscle Building
Daily, At-Home Mobility
Section 1: MetCon
20-Minute AMRAP FIIT
20 KB Left-arm Russian Swings (Heavy)
10 Burpees
20 KB Right-arm Russian Swings
10 Burpees
20 Step-ups (Low)
10 Burpees
Specialty Program Work
How and When to Add Bonus Work
Spartan Beast Prep
Rest or 3-Mile Easy Run
Lower Body Muscle Building
Snatch
8 Sets 2 (65%+)
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Clean + Jerk
8 Sets of 2 + 1 (65%+)
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Clean Pulls
9 Sets of 2 (110%)
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8 x 1:00 Rounds
2 Back Squats (80%)
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1 x Hard* Sets
Back Rack Alternating Lunges (45% of Back Squat Max)
*2 RIR
CrossFit Competitor
Complete the class and the lower body muscle building section.