Base #1 - Week #3 - Sunday
Macrocycle: “There’s Something About Mary-thon” - Week 3 of 25
Mesocycle: Base #1
Minicycle: Week 3 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.
Section 1
4 Rounds FIIT (20 Stations)
Starting at Any Station
A)
1min AMRAP
Box Jumps (Very Low, Step Down)
----1min Rest----
B)
1min
Hard* Air Bike
----1min Rest----
C)
1min AMRAP
Strict Ring Dips
----1min Rest----
D)
1min
Hard* Row
----1min Rest----
D)
1min AMRAP
Burpee-to-plates
----1min Rest----
*Hard = Fastest sustainable pace for the prescribed distance/time.
Article: MovementLink’s Cardio Pacing Tables
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