Base #2 - Week 2 - Saturday

Macrocycle: “There’s Something About Mary-thon” - Week 6 of 16
Mesocycle: Base #2
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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Workout 1

One Person Works at a Time

A)
4min AMRAP
Double DB Shoulder-to-Overheads* (X)

B)
Then Immediately, Using the Same Weight
4min AMRAP
Double DB Hang Cleans* (X)

*Before every set of S2O or Cleans, you must complete 10 Burpees.

**Only One Person can be doing S2O or Cleans at a time.

***Partners can do burpees anytime, regardless of what the other person is doing.

Workout 1 Score:
Partner A: Reps x Weight
+
Partner B: Reps x Weight

*Females divide weight by 0.7

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Workouts 2 & 3

Workout 2

3min
0.25/0.21 mile Air Bike*
AMRAP Pull-ups**

*You cannot start your pull-ups until you have completed your air bike. Partner B cannot start their air bike until partner A has finished their air bike.

-----6min Rest----

Workout 3

3min
0.25/0.21 mile Air Bike*
AMRAP DB One-arm Alternating Snatches (X)

*Each partner must complete their 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.


Workout 2 Score:
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 = 5pts each
2x Purple Band = 10pts each
Chin-over the bar (Kipping Allowed) = 50pts each

Workout 3 Score:
Partner A: Reps x Weight
+
Partner B: Reps x Weight

*Females divide weight by 0.7

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Workouts 4 & 5

In 10min

Workout 4
One Person Working at a Time
Row*

*MM: 1,000m
MF: 925m
FF: 850m

Then, with Remaining Time
Workout 5

AMRAP
Relay after Each Full Round
6 Toes-to-bars*
10 Double DB Thrusters (X)

*See scoring below for TTB and Thruster scaling

Workout 4 Score:

Total Time

Workout 5 Score:

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)