April
Macrocycle: “Booty and the Spartan Beast” - Week 8 of 13
Mesocycle/Minicycle: Peak Transition Week
+Supplemental Work For: CrossFit Competitors*, Spartan Beast Prep, Lower 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)
5 x 6-Minute Rounds
Relay-style in Teams of up to 4
4 Double DB Squat Cleans (Heavy)
8 Double DB Front Squats
25m Double DB Farmer's Carry (Heavy)
Max Effort Sprint* Air Bike
Team Rests with Remaining Time in Each Round
*Air Bike Distance Selection
Sub 1:40 Best 500m Row Time: 0.2-Mile Air Bike
1:40+ Best 500m Row: 0.16-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
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