Base #2 - Week 1 - Sunday

Macrocycle: “There’s Something About Mary-thon” - Week 5 of 25
Mesocycle: Base #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.

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Section 1: MetCon

2 Rounds FIIT
Starting at any station

A)
4min AMRAP
5-10 Pull-ups (~25% of a Max Set)
0.45mi Air Bike

——1min Rest——

B)
4min AMRAP
5-10 Push-ups (~25% of a Max Set)
300m Row

——1min Rest——

C)
4min AMRAP
5 Ring Muscle-ups* (~50% of a Max Set) or 5 Burpee C2B Pull-ups
16 Box Step-ups (Low)

——1min Rest——

D)
4min AMRAP
15 Lateral Burpees
15 AbMat Sit-ups

——1min Rest——

*You can do 1 Ring Muscle-Up then 4 Burpee Pull-ups, or 2 and 3, etc. to match your level.

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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) Double DB Incline Bench Press
B) Double KB Alternating One-arm Gorilla Rows
C) Strict Toes-to-bars or Hanging Knee Raises


*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