Sunday September 11, 2022

Emily, Felipe, Mike

Macrocycle: “Booty and the Spartan Beast” - Week 6 of 13
Mesocycle/Minicycle: Strength Week 2 of 3
+Supplemental Work For: CrossFit Competitors, Spartan Beast Prep, Lower Body Muscle Building

Section 1: Metabolic Conditioning (MetCon)

In Teams of 2, One Person Working at a Time
Starting on either the Rower or the Air Bike and alternating machines after each set of 25 thrusters.

4 Rounds FIIT
1,500m Row | 2-Mile Air Bike*
25 Thrusters (50%)

*Row | Air Bike Scaling
Both Partners Sub 1:40 Best 500m Row Time: 1,500m Row | 2-Mile Air Bike
One Partner Sub 1:40 Best 500m Row: 1,350m Row | 1.8-Mile Air Bike
Both Partners 1:40+ Best 500m Row: 1,200m Row | 1.6-Mile Air Bike

Solo
Starting on either the Rower or the Air Bike and alternating machines after each set of 25 thrusters.

4 Rounds FIIT
750m Row | 1-Mile Air Bike*
12 Thrusters (50%)

*Row | Air Bike Scaling
Sub 1:40 Best 500m Row Time: 750m Row | 1-Mile Air Bike
1:40+ Best 500m Row: 600m Row | 0.8-Mile Air Bike

In Teams of 3, One Person Working at a Time
Starting on either the Rower or the Air Bike and alternating machines after each set of 25 thrusters.

4 Rounds FIIT
1,500m Row | 2-Mile Air Bike*
35 Thrusters (55%)

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

Snatch
8 Sets 2 (60%+)

------------

Clean + Jerk
8 Sets of 2 + 1 (60%+)


---------

Clean Pulls
8 Sets of 2 (105%)

----------

7 x 1:30 Rounds
3 Back Squats (70%)

--------

1 x Hard* Sets
Back Rack Alternating Lunges (50% of Back Squat Max)

*3 RIR

CrossFit Competitor

Complete the class and the lower body muscle building section.

Monday August 29, 2022

Allie and Heather

Macrocycle: “Booty and the Spartan Beast” - Week 5 of 13
Mesocycle/Minicycle: Strength Week 1 of 3

Section 1: Metabolic Conditioning (MetCon)

25:00 AMRAP FIIT
20 Box Jumps (Low, Step Down)
25%MAX* Ring-supported Knee Raises
200m Bumper Plate Carry (Heavy)
25%MAX Strict Ring Dips

*Use 25%MAX of your Toes-to-bar Number

Specialty Program Work

How and When to Add Bonus Work

None Today

Tuesday August 30, 2022

Kevin

Macrocycle: “Booty and the Spartan Beast” - Week 5 of 13
Mesocycle/Minicycle: Strength Week 1 of 3

+Supplemental Work For: CrossFit Competitors

Section 1: Cardio MetCon

4 x 9-Minute Rounds FIIT
Start at any station, but rotate through in order, performing one of the below in each round:

1)
1,000m/800m Row*
Rest with Remaining Time in Round


2)
1,200m Run**
Rest with Remaining Time in Round


3)
1.5-Mile/1.2-Mile Air Bike*
Rest with Remaining Time in Round

4)
1,200m Run**
Rest with Remaining Time in Round



*Row | Air Bike Scaling
Sub 1:40 Best 500m Row Time: 1,000m Row | 1.5-Mile Air Bike
1:40+ Best 500m Row: 800m Row | 1.2-Mile Air Bike

**Run Scaling
Sub 7:30 Best Mile: 1,200m Run
7:30-10:00 Best Mile: 800m Run
10:00+ Best Mile: 600m Run

Supplemental Work

How and When to Add Bonus Work

CrossFit Competitors

Hang Snatch
8 Sets of 2 (60%+)

---------

Hang Clean + Push Jerk
8 Sets of 2 + 1 (60%+)

---------

Snatch Pulls
8 Sets of 2 (100%)

Wednesday August 31, 2022

Daddio and April

Macrocycle: “Booty and the Spartan Beast” - Week 5 of 13
Mesocycle/Minicycle: Strength Week 1 of 3

Section 1: MetCon

4 Rounds FIIT
0:30 KB Left-arm Clean and Push Press (Heavy)
0:15 Rest
0:30 Burpees
0:15 Rest
0:30 KB Right-arm Clean and Push Press
0:15 Rest
0:30 Burpees
0:15 Rest

Section 2: Muscle Building

3 x Hard* Supersets
a. Double DB Bench Press (Heavy)
b. Band Reverse Flys
c. DB-weighted AbMat Sit-ups

*Hard = 3-4 RIR

Specialty Program Work

How and When to Add Bonus Work

None Today

Thursday September 1, 2022

Coach Mike

Macrocycle: “Booty and the Spartan Beast” - Week 5 of 13
Mesocycle/Minicycle: Strength Week 1 of 3

+Supplemental Work For: Spartan Beast Race Prep

Section 1: Strength

Front Squat
Warm-up Sets
1 Set of 6 (40%) -6:00
1 Set of 3 (55%) -4:00
1 Set of 3 (65%) -2:00

Working Sets*
4:00 Rounds
1 Set of 6 (70%) - Round 1
1 Set of 6 (70%) - Round 2
1 Set of 6 (65%) - Round 3

*If you don't know your max, work to a 6 Rep Technical Max today. Remember this weight as we will use that number to determine weights for the upcoming weeks in the cycle.

Section 2: Metabolic Conditioning (MetCon)

2 x 5-Minute AMRAPs FIIT (2-Minute Rest)
Start on Either AMRAP

1)
5-Minute AMRAP
6 Deadlifts (60%)
6 Burpees

——2-Minute Rest——

2)
5-Minute AMRAP
6 DB Goblet Cossack Squats (Heavy)
12 Box Step-ups (Medium)

Supplemental Work

How and When to Add Bonus Work

Spartan Beast Prep

Instead of Class,

12-Min Easy Run

Then,
3 Rounds
6-Minute Hard Run
6-Minute Easy Run

Then,
8-Minute Easy Run

Saturday September 3, 2022

Dynamic Warm-up

Macrocycle: “Booty and the Spartan Beast” - Week 5 of 13
Mesocycle/Minicycle: Strength Week 1 of 3
+Supplemental Work For: CrossFit Competitors, Spartan Beast Prep, Upper Body Muscle Building

Section 1: Metabolic Conditioning (MetCon)

With a Partner, Sharing Reps Any Way
One Person Works at a Time
FIIT
3,000m/2,700m/2,400m Row | 4-Mile/3.6-Mile/3.2-Mile Air Bike*

Then, 3 Rounds
25 Power Cleans (50%)
25 Lateral Burpees

Then,
3,000m/2,700m/2,400m Row | 4-Mile/3.6-Mile/3.2-Mile Air Bike*

*Row | Air Bike Scaling
Both Partners Sub 1:40 Best 500m Row Time: 3,000m Row | 4-Mile Air Bike
One Partner Sub 1:40 Best 500m Row: 2,700m Row | 3.6-Mile Air Bike
Both Partners 1:40+ Best 500m Row: 2,400m Row | 3.2-Mile Air Bike

Solo:
FIIT
1,500m/1,200m Row | 2-Mile/1.6-Mile Air Bike*

Then, 3 Rounds
12 Power Cleans (50%)
12 Lateral Burpees
Then,
1,500m/1,350m/1,200m Row | 2-Mile/1.8-Mile/1.6-Mile Air Bike*

*Row | Air Bike Scaling
Sub 1:40 Best 500m Row Time: 1,500m Row | 2-Mile Air Bike
1:40+ Best 500m Row: 1,200m Row | 1.6-Mile Air Bike

In Teams of 3, Sharing Reps Any Way
One Person Works at a Time
FIIT
3,000m Row | 4-Mile Air Bike

Then, 3 Rounds
36 Power Cleans (50%)
36 Lateral Burpees

Then,
3,000m Row | 4-Mile Air Bike

Specialty Program Work

How and When to Add Bonus Work

Spartan Beast Prep

8-Mile Run

Upper Body Muscle Building

1)

Bench Press*
1 Set of 6 (40%)
1 Set of 3 (55%)
1 Set of 3 (65%)
1 Set of 6 (70%)
1 Set of 6 (70%)
1 Set of 6 (65%)

After each of the last 3 sets, hard* superset of:
a) Strict Chin-ups
b) Band Crunches

*3-4 RIR
**Choose a variation that allows for 10-30 reps on your first round.

2)

3 Rounds
a) Hard* Set Double DB Chest Flys
b) 1-Minute Hard Arms-only Air Bike
c) Hard* Set Strict Hanging Knee Raises

*3-4 RIR
**Choose a variation that allows for 8-15 reps on your first round.

CrossFit Competitor

Take the class and perform section 1) from the Upper Body Muscle Building Above

Sunday September 4, 2022

Emily

Macrocycle: “Booty and the Spartan Beast” - Week 5 of 13
Mesocycle/Minicycle: Strength Week 1 of 3
+Supplemental Work For: CrossFit Competitors, Spartan Beast Prep, Lower Body Muscle Building

Section 1: Metabolic Conditioning (MetCon)

TESTING
6 Rounds for Time*
25 Air Squats*
14 Double DB Push Presses (50s/35s/25s/15s/Heavy)
7/33%MAX Strict Pull-ups
400m Run**

35-Minute Time Cap

**Run Scaling
Sub 7:30 Best Mile: 400m Runs
7:30-10:00 Best Mile: 400-200-400 Runs
10:00+ Best Mile: 200m Runs

Specialty Program Work

How and When to Add Bonus Work

Spartan Beast Prep

Rest or 3-Mile Easy Run

Lower Body Muscle Building

Snatch
8 Sets 2 (60%+)

------------

Clean + Jerk
8 Sets of 2 + 1 (60%+)


---------

Clean Pulls
8 Sets of 2 (100%)

----------

6 x 1:30 Rounds
3 Back Squats (70%)

--------

1 x Hard* Sets
Back Rack Alternating Lunges (50% of Back Squat Max)

*4 RIR

CrossFit Competitor

Complete the class and the lower body muscle building section.

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