Thursday August 4, 2022

Garry

Macrocycle: “Booty and the Spartan Beast” - Week 1 of 13
Mesocycle/Minicycle: Hypertrophy/Week 1 of 3

+Supplemental Work For: Spartan Beast Race Prep

Section 1: Strength

Back Squat
Warm-up Sets:
1 Set of 8 (40%) -4:00
1 Set of 4 (55%) -2:00

Working Sets
3 x 4:00 Rounds*
3 Sets of 8 (65% or Build to 8 RTM)

*During Rest Work on Hanging Shoulder Stability and Lat Engagement

Supplemental Work

How and When to Add Bonus Work

Spartan Beast Prep

Instead of Class

12-Min Easy Run
Then,
2 Rounds
8-Minute Hard Run
8-Minute Easy Run
Then,
8-Minute Easy Run

Saturday August 6, 2022

Coach April and Coach Jed at their CrossFit Training

Macrocycle: “Booty and the Spartan Beast” - Week 1 of 13
Mesocycle/Minicycle: Hypertrophy/Week 1 of 3
+Supplemental Work For: CrossFit Competitors, Spartan Beast Prep, Upper Body Muscle Building

Section 1: Metabolic Conditioning (MetCon)

4 x 8-Minute AMRAPs* (2-Minute Rest)

A)
400m Run**
10 Power Cleans (50%) or 20 KB Swings (Heavy)

B)
400m/320m Row***
50%MAX Strict Ring Dips

C)
400m Run
50%MAX Strict Pull-ups

D)
0.5 Mile/0.4 Mile Air Bike***
50%MAX Push-ups

*Start on A, B, C, or D, but rotate to next AMRAP in the above order.

**Run Scaling:
Sub 7:30 Mile: 400s
7:30 - 10:00 Mile: 300s
10:00+: 200s

***Row & Air Bike Scaling
Sub 1:40 Best 500m Row: 400m Row | 0.5 mile Bike
1:40+ Best 500m Row: 320m Row | 0.4 mile Bike

Specialty Program Work

How and When to Add Bonus Work

Spartan Beast Prep

3-Mile Run

Upper Body Muscle Building

Ring Muscle-up or Bar Muscle-up Practice

If proficient,
FIT
200%MAX Ring Muscle Ups

---------

3 Hard* Supersets
a. Strict Ring Dips**
b. Horizontal Ring Rows
c. Barbell Ab Roll-outs

*3-4 RIR (Reps in Reserve)
**Choose a variation that allows for 8-12 reps on your first round.

CrossFit Competitor

Complete the class programming and the Upper Body Muscle Building Section.

Sunday August 7, 2022

Macrocycle: “Booty and the Spartan Beast” - Week 1 of 13
Mesocycle/Minicycle: Hypertrophy/Week 1 of 3
+Supplemental Work For: CrossFit Competitors, Spartan Beast Prep, Lower Body Muscle Building

Section 1: Partner MetCon

With a Partner*, Sharing Reps Any Way
Teams may start on either Machine
1,500m/1,350m/1,200m Row or 2-Mile/1.8-Mile/1.6-Mile Air Bike**

Then, 3 Rounds FIT
200m Double DB Farmers Carry (Heavy)
42 Double DB Thrusters

Then,
1,500m/1,350m/1,200m Row or 2-Mile/1.8-Mile/1.6-Mile Air Bike**


*For Teams of 3:
-1 Person at a time on rower/air bike.
-2,000m Row/2.5-Mile Air Bike
-2 People can work at a time on carries and thrusters.
-Bring 2 pairs of DBs on carries, but still go 200m.
-63 Thrusters/Round
**You team will start on either the rower or the air bike and then finish the workout on the other machine.

Row / Air Bike Scaling
Both Partners Sub 1:40 500m Row: 1,500m Row | 2-Mile Air Bike
One Partner Sub 1:40 500m Row: 1,350m Row | 1.8-Mile Air Bike
Both Partners 1:40+ 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

1)
8 Sets
2 Hip-Hang Snatches + 1 Snatch (55%+)

---------

2)
5 Sets
3 Clean Pulls (90%)

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3)
FIT
20 Squat Cleans (70%)

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4)
2 x Hard* Sets on Each Leg
Bulgarian Split Squats

*4 RIR

CrossFit Competitor

Complete the class programming and the sections 1, 2, & 4 from the Lower Body Muscle Building section above.

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