Base #2 - Week 3 - Wednesday

Join us for a free workout every 2nd Saturday of the month at 10am. Just show up, bring friends, make friends, and get a great workout!
If you’re training for a fitness race like HYROX or SPARTAN, or just want to get a challenging strength-endurance “long-grind” workout, come join us and bring friends for free!
Join us for a free workout every 2nd Saturday of the month at 10am. Just show up, bring friends, make friends, and get a great workout!
Join us for a free workout every 2nd Saturday of the month at 10am. Just show up, bring friends, make friends, and get a great workout!
Macrocycle: “There’s Something About Mary-thon” - Week 7 of 25
Mesocycle: Base #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. Barbell Bench Press
b. Barbell Bent-over Rows
c. Weighted AbMat Sit-ups**
*Hard = 1 RIR Rounds 1 & 2, 0 RIR on Final Sets
with our first set having total reps between 10 and 20. Adjust weight and variations as needed.
**Make last set a hard drop set of:
Bench Press with a Push-up Drop Set
and
Weighted AbMat Sit-ups and a Regular AbMat Sit-up Drop Set