Thursday September 29, 2022

Danny

Macrocycle: “Booty and the Spartan Beast” - Week 9 of 13
Mesocycle/Minicycle: Peak Week 1 of 4

+Supplemental Work For: Spartan Beast Race Prep

Daily, At-Home Mobility

Section 1: Strength

Back Squat

Warm-up Sets
1 Set of 5 (40%) -10:30
1 Set of 5 (55%) -9:00
1 Set of 4 (65%) -7:30
1 Set of 3 (75%) -6:00
1 Set of 2 (80%) -4:00
1 Set of 1 (85%) -2:00


Working Sets
3:30 Rounds

Option 1: 1 RM Prep Cycle
1 Set of 1 (90%)
1 Set of 1 (90%)
1 Set of 1 (90%)
1 Set of 1 (90%)

Option 2: Strength Cycle
1 Set of 5 (~75%)
1 Set of 5 (2 RIR)
1 Set of 5 (-15% from Set 2)
1 Set of 5 (Same as Set 3)

Section 2: MetCon

21-15-9 Reps FIIT
Box Step-ups (High)
Sumo-Deadlifts (50% of Deadlift)

Supplemental Work

How and When to Add Bonus Work

Spartan Beast Prep

Instead of Class,

1 Hour Easy Run

Friday September 30, 2022

Jed

Macrocycle: “Booty and the Spartan Beast” - Week 9 of 13
Mesocycle/Minicycle: Peak Week 1 of 4

Daily, At-Home Mobility

Section 1: Cardio MetCon

Starting on Either the Rower or the Air Bike

Rower
1-Minute Easy Row @ 25 s/m
1-Minute Hard Row @ 25 s/m
1-Minute Easy Row @ 30 s/m
1-Minute Hard Row @ 30 s/m
1-Minute Easy Row @ 35 s/m
1-Minute Hard Row @ 35 s/m
1-Minute Easy Row @ 25 s/m
1-Minute Hard Row @ 25 s/m
1-Minute Easy Row @ 30 s/m
1-Minute Hard Row @ 30 s/m


----1-Minute Rest----

Air Bike
2-Minutes Easy
2-Minutes Hard
2-Minutes Easy
2-Minutes Hard
2-Minutes Easy

Specialty Program Work

How and When to Add Bonus Work

None Today

Saturday October 1, 2022

Macrocycle: “Booty and the Spartan Beast” - Week 9 of 13
Mesocycle/Minicycle: Peak Week 1 of 4

+Supplemental Work For: CrossFit Competitors*, Spartan Beast Prep, Upper Body Muscle Building

Daily, At-Home Mobility

Note: Schedule Change Today for DUBS:

DUBS Event 1:

For Time
Partners Share Reps Any Way with Only One Person Working at a Time
1,000m Row
100 Double DB Thrusters (50/35)*
100 Pull-ups**


Score is total time + penalties.


*Thruster Scaling Options
For every 5lbs below RX, add 1 Minute to the teams time.

**Pull-up Scaling Options:
Ring Rows (Add 4 Minutes to Team's Time)
Green + Purple Bands (Add 3 Minutes to Team's Time)
Green Bands (Add 2 Minutes to Team's Time)
Purple Bands (Add 1 Minute to Team's Time)

DUBS Event 2:

One Person Working at a Time
10-Mintue AMRAP
Cleans*

*Starting and EMOM:
12 Burpees to 25lb Plate (shared total) before team can continue back onto the cleans.



Score is
Total reps of person A x weight used
+
total reps of person B x weight used

DUBS Event 3:

2-Minute AMRAP
Air Bike for Distance

----5-Minute Rest*----
*During Rest, both partners must complete a 200m Run at any pace


2-Minute AMRAP
Air Bike for Distance



Score is total Distance for team

Specialty Program Work

How and When to Add Bonus Work

Spartan Beast Prep

Instead of class

2-Hour & 30-Minute Slow Run*

*Every 20 minutes, 1-minute walk

Upper Body Muscle Building

3 x Hard* Supersets
a. Weighted Ring Dips
b. Weighted Strict Pull-ups
c. Butterfly Weighted AbMat Sit-ups


*3-4 RIR
**Choose a variation that allows for 10-25 reps on your first round.

---------

3 Rounds
a) Band Chest Flys
b) Band Reverse Flys
c) Strict Hanging Alternating Single Knee Raises

*3-4 RIR

CrossFit Competitor

Follow regular class programming and complete the first super set in the Upper Body Muscle Building section above.

Sunday October 2, 2022

Louis, Alejandro, Jed, Alex, April, Heather

Macrocycle: “Booty and the Spartan Beast” - Week 9 of 13
Mesocycle/Minicycle: Peak Week 1 of 4

+Supplemental Work For: CrossFit Competitors, Spartan Beast Prep, Lower Body Muscle Building

Daily, At-Home Mobility

Section 1: Metabolic Conditioning (MetCon)


5 Rounds FIIT
550m Run
50%Max Push-ups (Deficit with Hands on DBs)
100m Double DB Farmer's Carry (Heavy)
25 Unbroken AbMat Sit-ups**


*Run Scaling
Sub 7:30 Best Mile: 550m Runs
7:30-10:00 Best Mile: 400m
Runs 10:00+ Best Mile: 300m Runs

**If you need to take a break or fail a rep, move on to the next round.

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
9 Sets of 2 (105%)

----------

10 x 1:00 Rounds
2 Back Squats (75%)

--------

1 x Hard* Sets
Back Rack Alternating Lunges (40% of Back Squat Max)

*2 RIR

CrossFit Competitor

Complete the class and the lower body muscle building section.

Monday September 19, 2022

Join Coach Kyle and run the Spartan Beast on Oct 22!

Macrocycle: “Booty and the Spartan Beast” - Week 8 of 13
Mesocycle/Minicycle: Peaking Transition Week

Daily, At-Home Mobility

Section 1: MetCon

30-Minute AMRAP FIIT
100m Double DB Farmer's Carry (Heavy)
6 Strict Presses (50%)
200m Run*
12 Sumo-deadlift High-pulls

*Run Scaling
Sub 7:30 Best Mile: 200m Runs
7:30-10:00 Best Mile: 200-100-200
10:00+ Best Mile: 100m Runs

Specialty Program Work

How and When to Add Bonus Work

None Today

Tuesday September 20, 2022

Adam (Principal) and Elizabeth from the Griffin School PE Class

Macrocycle: “Booty and the Spartan Beast” - Week 8 of 13
Mesocycle/Minicycle: Peak Transition Week

+Supplemental Work For: CrossFit Competitors (None on Transition Weeks for Fatigue Management)

Daily, At-Home Mobility

Section 1: Cardio MetCon

TESTING
"The MovementLink Threshold"

4-Minute AMRAP
Max Calorie Air Bike

----9-Minute Rest----

4-Minute AMRAP
Max Calorie Row

----9-Minute Rest----

4-Minute AMRAP
Burpee Plate Jump


Supplemental Work

How and When to Add Bonus Work

CrossFit Competitors

None on Transition Weeks for Fatigue Management

Wednesday September 21, 2022

Sergi and Rose

Macrocycle: “Booty and the Spartan Beast” - Week 8 of 13
Mesocycle/Minicycle: Peak Transition Week

Daily, At-Home Mobility

Specialty Program Work

How and When to Add Bonus Work

None Today

Thursday September 22, 2022

Coach Mike’s WOD Talk

Macrocycle: “Booty and the Spartan Beast” - Week 8 of 13
Mesocycle/Minicycle: Peak Transition Week

+Supplemental Work For: Spartan Beast Race Prep

Daily, At-Home Mobility

Section 1: MetCon

TESTING
"Daniel"
For Time
50/100%Max Pull-ups
400m Run*
21 Thrusters (95/65/45/35/35%)
800m Run*
21 Thrusters
400m Run*
50/100%Max Pull-ups

*Run Scaling
Sub 7:30 Best Mile: 400m-800m-400m Runs
7:30-10:00 Best Mile: 300m-600m-300m Runs
10:00+ Best Mile: 200m-400m-200m Runs

Supplemental Work

How and When to Add Bonus Work

Spartan Beast Prep

Instead of Class,

3-Mile Easy Run

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