Wednesday August 10, 2022

Kyle G, AKA Gundo and Man Danga

Macrocycle: “Booty and the Spartan Beast” - Week 2 of 13
Mesocycle/Minicycle: Hypertrophy/Week 2 of 3

Section 1: MetCon

5 Rounds FIT*
25 KB Swings (Heavy)
10 Double DB Push Presses (Heavy)

*”Heavy” for the KB Swing and the DDB Push Press means as heavy as possible, but capable of unbroken first round with good technique.

Section 2: Hypertrophy

3 x Hard* Supersets
a. Bench Press (65%)
b. Bent-over Rows
c. Laying DB-weighted Knee Raises

*Hard = 2-3 RIR (Reps in Reserve)

Specialty Program Work

How and When to Add Bonus Work

None Today

Thursday August 11, 2022

Coach Mike and Coach April

Macrocycle: “Booty and the Spartan Beast” - Week 2 of 13
Mesocycle/Minicycle: Hypertrophy/Week 2 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*
1 Set of 8 (65%)
1 Set of 8 (70%)
1 Set of 8 (65%)

*During Rest Work on Hanging Shoulder Stability and Lat Engagement

Section 2: MetCon

TESTING*
5 Rounds FIT
20-sec DB Left Shoulder Turkish Get-ups (Heavy)
10-sec Rest
20-sec Air Squats*
10-sec Rest
20-sec DB Right Shoulder Turkish Get-ups
10-sec Rest
20-sec Air Squats*

*You score is your total number of air squats across all 10 air squat intervals. Move with high quality technique through the entirety of the Turkish Get-up intervals (don’t hold back, gaming it to get more air squats).

Supplemental Work

How and When to Add Bonus Work

Spartan Beast Prep

Instead of Class (Repeat Week 1)

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

Friday August 12, 2022

Coach Thomas, Danny, Emily, Richard, Bleu

Macrocycle: “Booty and the Spartan Beast” - Week 2 of 13
Mesocycle/Minicycle: Hypertrophy/Week 2 of 3

Section 1: Cardio MetCon

Starting on Either the Rower or the Air Bike
4 Rounds FIT
1:15 Easy
0:45 Hard

——2-Minute Rest——

Then, 4 Rounds FIT on Other Machine
1:15 Easy
0:45 Hard

Specialty Program Work

How and When to Add Bonus Work

None Today

Saturday August 13, 2022

Coach Alejandro Demoing the DB Overhead Lunge

Macrocycle: “Booty and the Spartan Beast” - Week 2 of 13
Mesocycle/Minicycle: Hypertrophy/Week 2 of 3
+Supplemental Work For: CrossFit Competitors, Spartan Beast Prep, Upper Body Muscle Building

Section 1: Metabolic Conditioning (MetCon)

FIT In Teams of 3*, Sharing Reps Any Way
9 x 200m Runs (2 people can work at the same time)**
(100%MAX a+b+c)*** Pull-ups (1 person works at a time)
75 Burpee Box Jumps (Very Low, 1 person works at a time)
9 x 200m Runs (2 people can work at the same time)
75 Burpee Jumping Pull-ups (1 person works at a time)
75 Burpees (1 person works at a time)

*Solo and partner options available as well.
**Team accumulates a total of 9 x 200m runs. 2 people can work at the same time, but they do not have to run together. Rotate and share runs as needed.
***100%MAX a+b+c means that you will take estimates for each person’s max set of whatever pull-up variation they are going to use and then add those three numbers up. Whatever the total, that is going to be the total number your team must complete. In the workout, you can break up and share the reps however you’d like.

FIT (Solo)
4 x 200m Runs
(100%MAX) Pull-ups
25 Burpee Box Jumps (Very Low)
4 x 200m Runs
25 Burpee Jumping Pull-ups
25 Burpees

FIT In Teams of 2*, Sharing Reps Any Way
One Person Works at a Time
7 x 200m Runs
(100%MAX a+b) Pull-ups
50 Burpee Box Jumps (Very Low)
7 x 200m Runs
50 Burpee Jumping Pull-ups
50 Burpees

Specialty Program Work

How and When to Add Bonus Work

Spartan Beast Prep

5-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**

*2-3 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 14, 2022

Pat

Macrocycle: “Booty and the Spartan Beast” - Week 2 of 13
Mesocycle/Minicycle: Hypertrophy/Week 2 of 3
+Supplemental Work For: CrossFit Competitors, Spartan Beast Prep, Lower Body Muscle Building

Section 1: Metabolic Conditioning (MetCon)

4 x 8-Minute Rounds FIT
750m/600m Row | 1-Mile/0.8-Mile Air Bike*
20 Double DB Overhead Lunges (Medium)
50%MAX Push-ups**
Rest with Remaining Time in Round

*3:45 Time Cap on Machines Each Round. Start on either the Rower or the Air Bike, but alternate machines each round.
Sub 1:40 Best 500m Row: 750m Row | 1 Mile Air Bike 1:40+ Best 500m Row: 600m Row | 0.8 Mile Air Bike
**If you did the Upper Body Accessory work yesterday, sub the push-ups for 12 Burpees.

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 (95%)

----------
3)
2 Attempts for Total Load
12 Touch & Go Clean and Jerks

----------

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

*2-3 RIR (Reps in Reserve)

CrossFit Competitor

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

Tuesday August 2, 2022

Cooling Down - Pat, Mike, Alejandro, Daddio, Jed, Kevin

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

+Supplemental Work For: CrossFit Competitors

Section 1: Cardio MetCon


Start on Either the Rower or Air Bike

1)
4 Rounds FIT
30-Sec Slow
1-Minute Hard*
20-Sec Slow
10-Sec Transition
2-Min Rest

*Round 1 = Medium

----5-Min Rest----

2)
Repeat the 4 Rounds on the other Machine

Supplemental Work

How and When to Add Bonus Work

CrossFit Competitors

In Addition to Class

8 Sets
3 Hip-hang Snatches (55%+)

——

5 Sets
3 Snatch Pulls (90% 1 RM Snatch)

Wednesday August 3, 2022

Heather, representing the CFLC green for Blake because he hasn’t painted something randomly green…yet!!!

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

Section 1: MetCon

4 Rounds FIT*
0:45 Push Presses (40%)
0:15 Transition
0:45 Box Jumps (Low)
0:15 Transition
0:45 Strict Hanging Knee Raises
0:15 Transition
0:45 AbMat Sit-ups
0:15 Transition

*Start at any station except Sit-ups

Section 2: Hypertrophy

3 x Hard* Supersets
a. Bench Press (65%)
b. Bent-over Rows

*Hard = 3-4 RIR (Reps in Reserve)

Specialty Program Work

How and When to Add Bonus Work

None Today

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