Emily, Felipe, Mike
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, Lower Body Muscle Building
Section 1: Metabolic Conditioning (MetCon)
In Teams of 2, One Person Working at a Time
Starting on either the Rower or the Air Bike and alternating machines after each set of 25 thrusters.
4 Rounds FIIT
1,500m Row | 2-Mile Air Bike*
25 Thrusters (50%)
*Row | Air Bike Scaling
Both Partners Sub 1:40 Best 500m Row Time: 1,500m Row | 2-Mile Air Bike
One Partner Sub 1:40 Best 500m Row: 1,350m Row | 1.8-Mile Air Bike
Both Partners 1:40+ Best 500m Row: 1,200m Row | 1.6-Mile Air Bike
In Teams of 3, One Person Working at a Time
Starting on either the Rower or the Air Bike and alternating machines after each set of 25 thrusters.
4 Rounds FIIT
1,500m Row | 2-Mile Air Bike*
35 Thrusters (55%)
*Row | Air Bike Scaling
Both Partners Sub 1:40 Best 500m Row Time: 1,500m Row | 2-Mile Air Bike
One Partner Sub 1:40 Best 500m Row: 1,350m Row | 1.8-Mile Air Bike
Both Partners 1:40+ Best 500m Row: 1,200m Row | 1.6-Mile Air Bike
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 (60%+)
------------
Clean + Jerk
8 Sets of 2 + 1 (60%+)
---------
Clean Pulls
8 Sets of 2 (105%)
----------
7 x 1:30 Rounds
3 Back Squats (70%)
--------
1 x Hard* Sets
Back Rack Alternating Lunges (50% of Back Squat Max)
*3 RIR
CrossFit Competitor
Complete the class and the lower body muscle building section.