Base #1 - Week #2 - Sunday

Macrocycle: “There’s Something About Mary-thon” - Week 2 of 25
Mesocycle: Base #1
Minicycle: Week 2 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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Section 1: MetCon

1 Round FIIT* (4 Stations)

A)
9min AMRAP
5-10 Pull-ups (~40% of Max Set)
0.75mi Air Bike

B)
9min AMRAP
20 Push-ups (~40% of Max Set)
500m Row

C)
9min AMRAP
10-20 Strict Hanging Knee Raises (40% of Max Set)
200 Single Unders

D)
9min AMRAP
15 Lateral Burpees
30 AbMat Sit-ups

*Start at any AMRAP station, but proceed to next AMRAP in the order above.

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Open Gym - Upper Body Muscle Building Option

Ideally, this workout is performed on Saturday or Sunday during Open Gym and replaces Sunday’s Class above.
If you complete this workout on Saturday, it is highly recommended to not take Sunday’s class as the muscles being used are too similar.

5 x Hard* Supersets
A) Weighted Ring Dips or Ring Dip Variation
B) Weighted Pull-ups or Pull-up Variation
C) Weighted Laying Knee Raises or Leg Raise Variation


*Hard today =
Supersets 1-3:
~2 Reps in Reserve
Adjust weights and exercises so that all set 1s are between 12 & 30 Reps.

Supersets 4 & 5:
0-1 Reps in Reserve