Base #2 Week 3 - Wednesday
Macrocycle: “There’s Something About Mary-thon” - Week 7 of 16
Mesocycle: Base #2 of 2
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
3 Rounds FIIT (12 Stations)
Starting at Any Station
A)
40sec AMRAP
Bear Crawl
-----20sec Rest-----
B)
40sec AMRAP
Strict Pull-ups for Kipping C2B Pull-ups
-----20sec Rest-----
C)
40sec AMRAP
Double DB Push Presses (Heavy)
-----20sec Rest-----
D)
40sec AMRAP
Burpees
-----20sec Rest-----
Section 2
3 Hard* Super Sets
a. Weighted Ring Dips
b. Weighted Pull-ups
c. Weighted AbMat Sit-ups**
*Hard =
Sets 1& 2 = 1 RIR, with our first set having total reps between 10 and 20. Adjust weight and variations as needed.
Set 3: 0 RIR
**Make last set a hard drop set of Weighted Ring Dips with Push-ups and of weighted AbMat sit-ups and then regular AbMat Sit-ups