Base #2 Week 1 - Saturday
Brunch After DUBS!!!
Macrocycle: “There’s Something About Mary-thon” - Week 5 of 16
Mesocycle: Base #2 of 2
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.
Workout 2
Part 1
In Teams of 2
5min
0.5mi Air Bike*
AMRAP Pull-ups**
*Each partner must complete their air bike before they can proceed to their pull-ups. Partner B cannot start air bike until partner A has finished. Whichever partner starts first on the air bike here in Part 1 will start second on the air bike in Part 2.
Score is
Partner A: Reps x Pts for Variation
+
Partner B: Reps x Pts for Variation
Pull-up Variations (Can only choose 1):
Ring Rows = 1pt each
2x Green Bands = 2pts each
Green Band = 4pts each
Purple Band = 8pts each
Chin-over the bar Kipping = 15pts each
Kipping C2B Pull-ups or Strict Pull-ups = 45pts each
-----5min Rest----
Part 2
5min
0.5mi Air Bike*
AMRAP Burpees-to-Plate
*Each partner must complete thier air bike before they can proceed to AMRAP and partner A cannot start air bike until partner B has finished. Whichever partner started on the Air Bike in Part 1 must be second on the Air Bike in Part 2.
Score is
Partner A: Reps
+
Partner B: Reps
Workout 3
Sharing the Workout
6min AMRAP
One Person Works at a Time
Row for Cals
----1min Rest----
6min AMRAP
Relay after Each Full Round
6 Toes-to-bars*
10 Double DB Thrusters (*)
*See scoring below for TTB and Thruster scaling
----1min Rest----
6min AMRAP
One Person Works at a Time
Row for Cals
Score is total team cals on the rower x 15
+
Partner A: Total Reps x Weight (Divide by 0.7 if Female) & (Divide by 2 if Hanging Knee Raises)
+
Partner B: Total Reps x Weight (Divide by 0.7 if Female) & (Divide by 2 if Hanging Knee Raises)