Felipe, Heather, Garry
Macrocycle: “Booty and the Spartan Beast” - Week 4 of 13
Mesocycle/Minicycle: Strength Transition Week
10-Minutes to Find
1 RTM DB One-arm Turkish Get-up on Each Arm
15-Minute AMRAP
10-20-30-...-(+10)* Reps FIIT
Kettlebell Swings (Heavy)
*After each round, 15 Burpee Box Jumps (Low)
Bri
Macrocycle: “Booty and the Spartan Beast” - Week 4 of 13
Mesocycle/Minicycle: Strength Transition Week
+Supplemental Work For: CrossFit Competitors
4 x 8-Minute Rounds FIIT
500m/400m Row | 0.7/0.55 Mile Air Bike*
550m Run**
Rest with Remaining Time in Each Round
*Start on either machine and alternate which you use each round.
*2:30 Time Cap On Machines
Row and Air Bike Scaling
Sub 1:40 Best 500m Row: 500m Row | 0.7 Mile Air Bike
1:40+ Best 500m Row: 400m Row | 0.55 Mile Air Bike
**Run Scaling
Sub 7:30 Mile: 550m Runs
7:30-10:00 Mile: 400m Runs
10:00+ Mile: 200m Runs
How and When to Add Bonus Work
None on Transition Weeks for Fatigue Management and taking advantage of Supercompensation
Alejandro
Macrocycle: “Booty and the Spartan Beast” - Week 4 of 13
Mesocycle/Minicycle: Strength Transition Week
TESTING
"Angie"
For Time
100 Pull-ups (200%MAX) - 10:00 Time Cap
100 Push-ups (200%MAX) - 20:00 Time Cap
100 Sit-ups (Hard Set) - 27:00 Time Cap
100 Air Squats - 32:00 Time Cap
Blurry Danny
Macrocycle: “Booty and the Spartan Beast” - Week 4 of 13
Mesocycle/Minicycle: Strength Transition Week
+Supplemental Work For: Spartan Beast Race Prep
3 x 5-Minute AMRAPs FIIT (6-Minute Rest)
5 Snatches (40%) or 10 KB Swing (Heavy)
10 Overhead Lunges (BB or KB)
30 Double Unders
Coach April and Heather
Macrocycle: “Booty and the Spartan Beast” - Week 4 of 13
Mesocycle/Minicycle: Strength Transition Week
Rose, Coach Mike, Katie
Macrocycle: “Booty and the Spartan Beast” - Week 4 of 13
Mesocycle/Minicycle: Strength Transition Week
+Supplemental Work For: CrossFit Competitors, Spartan Beast Prep, Upper Body Muscle Building
30-Minute AMRAP FIIT
550m Run*
50%MAX Strict Chin-ups
20 Box Step-ups (Medium)
100m Double DB Farmer’s Carry (Heavy DBs)
How and When to Add Bonus Work
5-Mile Run
None on Transition Weeks for Fatigue Management and taking advantage of Supercompensation
None on Transition Weeks for Fatigue Management and taking advantage of Supercompensation
Jed
Macrocycle: “Booty and the Spartan Beast” - Week 4 of 13
Mesocycle/Minicycle: Strength Transition Week
+Supplemental Work For: CrossFit Competitors, Spartan Beast Prep, Lower Body Muscle Building
In Teams of 2, Sharing Reps Any Way
One Person Works at a Time
50-40-30-20-10 Reps FIIT
Thrusters (35%)
Deadlifts
Lateral Burpees
Solo:
25-20-15-10-5 Reps FIIT
Thrusters (35%)
Deadlifts
Lateral Burpees
In Teams of 3, Sharing Reps Any Way
One Person Works at a Time
50-40-30-20-10 Reps FIIT
Thrusters (50%)
Deadlifts
Lateral Burpees
How and When to Add Bonus Work
Rest or 3-Mile Easy Run
None on Transition Weeks for Fatigue Management and taking advantage of Supercompensation
None on Transition Weeks for Fatigue Management and taking advantage of Supercompensation
New Gear Available in the Online Store
Macrocycle: “Booty and the Spartan Beast” - Week 3 of 13
Mesocycle/Minicycle: Hypertrophy/Week 3 of 3
2 Rounds FIIT (in 31-Minutes)
4-Minute AMRAP
3-6-9-...-(+3)
Snatches (50%) or KB Swings (Heavy)
AbMat Sit-ups
----5-Minute Rest----
4-Minute AMRAP
3-6-9-...-(+3)
Cals on Machine*
Toes-to-bars
----5-Minute Rest----
*Choose either Rower or Air Bike in your first round and then use the other machine in your second round.