Base #1 - Week #1 - Saturday

Macrocycle: “There’s Something About Mary-thon” - Week 1 of 25
Mesocycle: Base #1
Minicycle: Week 1 of 3

IN ADDITION TO THE MOBILITY WE DO IN CLASS,

Perform 10+ Minutes of Mobility, at Home, Every Day

Your lifestyle habits are what make you are fit, functional, and healthy.

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First Saturday DUBS Partner Workouts

Events 1 & 2

In 15min

Event #1
For Time
2,000m (MM)/1,800m (MF)/1,600m (FF) Row

Then Immediately, Event #2
AMRAP with Remaining Time
10 KB Swings (X)**
10 Burpees-to-25lb Plate*

*Share distance/reps however you want, but only one person can work at a time.

**Each Round, one person will do all 7 KBS and team will alternate who that is every round.

Event 1 Score

Time

Event 2 Score

Partner A KB Swings x KB Weight
+
Partner B KB Swings x KB Weight
(Females Divide Weight by 0.7)

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Events 2 & 3

Event 2
3 Rounds
30sec Partner A - AMRAP Double DB Hang Clean and Jerks (X)
30sec Rest
30sec Partner B AMRAP - AMRAP Double DB Hang Clean and Jerks (X)
30sec Rest

Then Immediately, Event 3
3 Rounds
30sec Partner A - AMRAP Air Bike for Distance
30sec Rest
30sec Partner B - AMRAP Air Bike for Distance
30sec Rest

Event 2 Score:

Partner A Reps x DB Weight
+
Partner B Reps x DB Weight
(Females Divide Weight By 0.7)

Event 3 Score:

Total Team Distance*

*MM: Total Team Distance
MF: Total Team Distance divided by 0.9
FF: Total Team Distance divided by 0.8

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Event 4

For As Long As Possible
Dead Hang on Pull-up Bar

Event 3 Score: Total Team Hang Time