Coach Alejandro
Macrocycle: “Booty and the Spartan Beast” - Week 8 of 13
Mesocycle/Minicycle: Peak Transition Week
Saturday September 24, 2022
Snapshot of Mike’s Video Analysis
Macrocycle: “Booty and the Spartan Beast” - Week 8 of 13
Mesocycle/Minicycle: Peak Transition Week
+Supplemental Work For: CrossFit Competitors*, Spartan Beast Prep, Upper Body Muscle Building
*Follow the programming for the normal classes during transition weeks for fatigue management.
Daily, At-Home Mobility
Section 1: Metabolic Conditioning (MetCon)
4-Minute AMRAP FIIT
3 Hang Power Snatches (65%) or 7 KB Swings (Heavy)
30 Double Unders
10%Max Push-ups
----4-Minute Rest----
4-Minute AMRAP FIIT
2 Hang Power Snatches or 7 KB Swings
30 Double Unders
15%Max Push-ups
----4-Minute Rest----
4-Minute AMRAP FIIT
1 Hang Power Snatch or 7 KB Swings
30 Double Unders
20%Max Push-ups
Specialty Program Work
How and When to Add Bonus Work
Spartan Beast Prep
5-Mile Run
Upper Body Muscle Building
Follow regular class programming during transition weeks for fatigue management and general fitness.
CrossFit Competitor
Follow regular class programming during transition weeks for fatigue management.
Sunday September 25, 2022
April
Macrocycle: “Booty and the Spartan Beast” - Week 8 of 13
Mesocycle/Minicycle: Peak Transition Week
+Supplemental Work For: CrossFit Competitors*, Spartan Beast Prep, Lower Body Muscle Building*
*Follow the programming for the normal classes during transition weeks for fatigue management.
Daily, At-Home Mobility
Section 1: Metabolic Conditioning (MetCon)
5 x 6-Minute Rounds
Relay-style in Teams of up to 4
4 Double DB Squat Cleans (Heavy)
8 Double DB Front Squats
25m Double DB Farmer's Carry (Heavy)
Max Effort Sprint* Air Bike
Team Rests with Remaining Time in Each Round
*Air Bike Distance Selection
Sub 1:40 Best 500m Row Time: 0.2-Mile Air Bike
1:40+ Best 500m Row: 0.16-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
Follow Regular Class Programming During Transition Weeks for Fatigue Management and General Fitness
CrossFit Competitor
Follow Regular Class Programming During Transition Weeks for Fatigue Management
Monday September 12, 2022
Caroline
Macrocycle: “Booty and the Spartan Beast” - Week 7 of 13
Mesocycle/Minicycle: Strength Week 3 of 3
Section 1: Power
10-Minute EMOM FIIT
2 T&G Power Cleans (55%+)
Tuesday September 13, 2022
Macrocycle: “Booty and the Spartan Beast” - Week 7 of 13
Mesocycle/Minicycle: Strength Week 3 of 3
+Supplemental Work For: CrossFit Competitors
Section 1: Cardio MetCon
9 x 5-Minute Rounds (Rest with Remaining Time in Each Round)
Starting at any station.
1)
550m/400m/300m Run*
2)
500m/400m Row**
3)
0.75-Mile/0.55-Mile Air Bike**
*Run Scaling
Sub 7:30 Best Mile: 550m Runs
7:30-10:00 Best Mile: 400m Runs
10:00+ Best Mile: 300m Runs
**2:15 Time Caps on Machines
Row | Air Bike Scaling
Sub 1:40 Best 500m Row Time: 500m Row | 0.75-Mile Air Bike
1:40+ Best 500m Row: 400m Row | 0.6-Mile Air Bike
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
9 Sets of 2 (105%)
Wednesday September 14, 2022
Louis
Macrocycle: “Booty and the Spartan Beast” - Week 7 of 13
Mesocycle/Minicycle: Strength Week 3 of 3
Section 1: MetCon
2 x 5-Minute AMRAPs (5-Minute Rest)
Start at Either AMRAP
AMRAP #1
AMRAP Clean and Jerk (50%)*
*Minimum sets of 3 reps
AMRAP #2
5-10-15-...-(+5)
DB One-arm Alternating Snatches (Heavy)
Burpees
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 = 1-2 RIR
0 RIR on last sets.
Thursday September 15, 2022
Mobility Cool-Down: Richard, April, Robyn, Emily, Caroline, Danny
Macrocycle: “Booty and the Spartan Beast” - Week 7 of 13
Mesocycle/Minicycle: Strength Week 3 of 3
+Supplemental Work For: Spartan Beast Race Prep
Section 1: Strength
Front Squat
Warm-up Sets
1 Set of 6 (40%) -8:00
1 Set of 3 (55%) -6:00
1 Set of 3 (65%) -4:00
1 Set of 3 (70%) -2:00
Working Sets*
4:00 Rounds
1 Set of 6 (75%) - Round 1
1 Set of 6 (75%) - Round 2
1 Set of 6 (75%) - Round 3
*If you don't know your max, do all 3 sets at your 6 Rep Technical Max from last week +5-10lbs.
Section 2: MetCon
10-Minute AMRAP
1-2-3-...-(+1)*
Overhead Squats (45%) or OH Bumper Plate Lunges
C2B Pull-ups
*30 Double Unders After Each Round
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
Friday September 16, 2022
Emily, Robyn, Coach April
Macrocycle: “Booty and the Spartan Beast” - Week 7 of 13
Mesocycle/Minicycle: Strength Week 3 of 3