Danny, Heather, April
Macrocycle: “Booty and the Spartan Beast” - Week 3 of 13
Mesocycle/Minicycle: Hypertrophy/Week 3 of 3
+Supplemental Work For: CrossFit Competitors
How and When to Add Bonus Work
In Addition to Class
8 Sets
3 Hip-hang Snatches (55%+)
——
8 Sets
2 High-hang Cleans + 1 Jerk with 5-second Overhead Hold (55%+)
——
5 Sets
3 Snatch Pulls (100% 1 RM Snatch)
Warm-up: Robyn, Richard, Danny, Emily, Coach Mike
Macrocycle: “Booty and the Spartan Beast” - Week 3 of 13
Mesocycle/Minicycle: Hypertrophy/Week 3 of 3
12-Minute AMRAP FIIT
20%MAX C2B Pull-ups
20%MAX Strict Ring Dips
15 Box Jumps (Low)
3 x Hard* Supersets
a. Bench Press (65%)
b. Bent-over Rows
c. Laying DB-weighted Knee Raises
*Hard =
Rounds 1 & 2: 1-2 RIR (Reps in Reserve)
Round 3: 0 RIR (Max Reps)
Alejandro
Macrocycle: “Booty and the Spartan Beast” - Week 3 of 13
Mesocycle/Minicycle: Hypertrophy/Week 3 of 3
+Supplemental Work For: Spartan Beast Race Prep
Back Squat
Warm-up Sets:
1 Set of 8 (40%) -8:00
1 Set of 4 (55%) -6:00
1 Set of 4 (65%) -4:00
1 Set of 4 (70%) -2:00
Working Sets
3 x 4:00 Rounds*
1 Set of 8 (75%) -Round 1
2 Sets of 8 (70%) - Rounds 2 & 3
8-Minute AMRAP
8 Double DB Box Step-ups (Medium DBs, Low Box)
8 Double DB Devil's Presses
Then, Immediately, 2-Minute AMRAP
Burpees
How and When to Add Bonus Work
Instead of Class, Repeat Weeks 1 & 2 (Last Week)
12-Min Easy Run
Then,
2 Rounds
8-Minute Hard Run
8-Minute Easy Run
Then,
8-Minute Easy Run
Coach Jed, Thomas, Emily, Danny, Richard, Bleu
Macrocycle: “Booty and the Spartan Beast” - Week 3 of 13
Mesocycle/Minicycle: Hypertrophy/Week 3 of 3
Garry and April
Macrocycle: “Booty and the Spartan Beast” - Week 3 of 13
Mesocycle/Minicycle: Hypertrophy/Week 3 of 3
+Supplemental Work For: CrossFit Competitors, Spartan Beast Prep, Upper Body Muscle Building
5-Minute AMRAP with a Partner
Sharing Reps Any Way
20 DB One-arm Alternating Snatches (Heavy)
20 Lateral Burpees
----5-min Rest----
15-Minute AMRAP with a Partner
Sharing Reps Any Way
20 DB One-arm Alternating Snatches (Heavy)
20 Lateral Burpees
How and When to Add Bonus Work
7-Mile Run
Ring Muscle-up or Bar Muscle-up Practice
If proficient,
TESTING
1 Max Set of Ring Muscle Ups
---------
3 Hard* Supersets
a. Strict Ring Dips**
b. Horizontal Ring Rows**
c. Barbell Ab Roll-outs**
*Rounds 1&2: 1-2 RIR (Reps in Reserve)
Round 3: 0 RIR (Failure)
**Choose a variation that allows for 8-12 reps on your first round.
Complete the class programming and the Upper Body Muscle Building Section.
Daddio and Jed
Macrocycle: “Booty and the Spartan Beast” - Week 3 of 13
Mesocycle/Minicycle: Hypertrophy/Week 3 of 3
+Supplemental Work For: CrossFit Competitors, Spartan Beast Prep, Lower Body Muscle Building
How and When to Add Bonus Work
Rest or 3-Mile Easy Run
1)
8 Sets
1 Hip-Hang Snatches + 2 Snatch (55%+)
—————
2)
8 Sets
1 High-hang Clean + 2 Cleans (55%+)
—————
3)
5 Sets
3 Clean Pulls (100%)
—————
4)
2 x Hard* Sets on Each Leg
Bulgarian Split Squats
*1-2 RIR (Reps in Reserve)
Complete the class programming and the Lower Body Muscle Building section above.
Daddio
Macrocycle: “Booty and the Spartan Beast” - Week 2 of 13
Mesocycle/Minicycle: Hypertrophy/Week 2 of 3
4 x 4-Minute Rounds FIT (6-Minute Rest)
5 Deadlifts (50%)
25%MAX Toes-to-bars
10 Burpee Box Jumps (Low)
20 Mountain Climbers
Coach Alejandro and Coach Mike video analyzing their snatches
Macrocycle: “Booty and the Spartan Beast” - Week 2 of 13
Mesocycle/Minicycle: Hypertrophy/Week 2 of 3
+Supplemental Work For: CrossFit Competitors
FIT*
You may start at any station
3 x 2:30 Rounds
400m Medium* Run
Rest with Remaining Time in Each Round
——2:30 Rest——
3 x 2:30 Rounds
400m Hard Rower**
Rest with Remaining Time in Each Round
——2:30 Rest——
3 x 2:30 Rounds
400m Hard Run
Rest with Remaining Time in Each Round
——2:30 Rest——
3 x 2:30 Rounds
0.5 Mile Hard Air Bike**
*Start at any station, but proceed in order, except your first time at the runs will always be medium and your second time at the runs will be hard. Sub 7:30 Best Mile: 400m Runs 7:30 - 10:00 Best Mile: 400m-200m-400m 10:00+ Best Mile: 200m Runs
**Sub 1:40 Best 500m Row: 400m Row | 0.5 mile Bike
1:40+ Best 500m Row: 320m Row | 0.4 mile Bike
Scaling
You should have about 45+ sec rests in each round (except for maybe the easy run rounds). It is very likely that many members will need to scale run distances to accomplish this. On the rower / air bike, we are going to cap each round with 45 seconds left in the round. Your coach will help you with scaling the run distances if needed.
How and When to Add Bonus Work
In Addition to Class
8 Sets
3 Hip-hang Snatches (55%+)
——
8 Sets
2 High-hang Cleans + 1 Jerk with 5-second Overhead Hold (55%+)
——
5 Sets
3 Snatch Pulls (95% 1 RM Snatch)