Paulo and Garry
Macrocycle: “Booty and the Spartan Beast” - Week 7 of 13
Mesocycle/Minicycle: Strength Week 3 of 3
+Supplemental Work For: CrossFit Competitors, Spartan Beast Prep, Lower Body Muscle Building
Section 1: Metabolic Conditioning (MetCon)
With a Partner, Sharing Reps Any Way
3 x 8-Minute AMRAPs (4-Minute Rest)
AMRAP #1
10-20-30-...-(+10) Reps FIIT
Burpees
Squat Cleans (60%)
AMRAP #2
Row for Distance
AMRAP #3
Air Bike for Distance
Solo
3 x 8-Minute AMRAPs (4-Minute Rest)
AMRAP #1
5-10-15-...-(+5) Reps FIIT
Burpees
Squat Cleans (60%)
AMRAP #2
Within the 8-Minute Round
4 x 1-Minute Rounds (1-Minute Rest)
Row for Distance
AMRAP #3
Within the 8-Minute Round
4 x 1-Minute Rounds (1-Minute Rest)
Air Bike for Distance
In a Team of 3, Sharing Reps Any Way
3 x 8-Minute AMRAPs (4-Minute Rest)
AMRAP #1
10-20-30-...-(+10) Reps FIIT
Burpees
Squat Cleans (60%)
AMRAP #2
Row for Distance
AMRAP #3
Air Bike for Distance
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
9 Sets of 2 (105%)
----------
7 x 1:30 Rounds
3 Back Squats (75%)
--------
1 x Hard* Sets
Back Rack Alternating Lunges (50% of Back Squat Max)
*2 RIR
CrossFit Competitor
Complete the class and the lower body muscle building section.