Base #3 - Week 2 - Saturday
Macrocycle: “There’s Something About Mary-thon” - Week 14 of 25
Mesocycle: Base #3
Minicycle: Week 2 of 4
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.
First Saturday DUBS Partner Workouts
Workouts 1 & 2
1)
3min
Sharing reps any way, but only one person working at a time
25 Lateral Burpees over DB
Then, with remaining time in the round,
(Both people may work at the same time)
AMRAP
DB One-arm Alternating Snatches (*)
-----4min Rest-----
2)
3min AMRAP
Sharing time any way, but only one person working at a time
Row for Distance
-----4min Rest-----
Event 1 Score:
Count your own reps during the 3 x 3min Rounds
Partner A: Snatch Reps x Weight*
+
Partner B: Snatch Reps x Weight*
*Females Divide Weight By 0.7
Event 2 Score:
Total Team Distance on Rower during the 2 x 3min rounds*
*MM Team - 1 x Distance
MF Team - 1.09 x Distance
FF Team - 1.18 x Distance
Workouts 3, 4, & 5
3a)
2min
Each Partner Finds
Max Cadence on Air Bike
----
4a)
4min AMRAP
One Person at a Time
Double DB Thrusters** (*)
**After each break in a set, before that person can do more thrusters,
10 Step-ups (24"/20")
----
3b)
2min
Each Partner Finds
Max Cadence on Air Bike
----
4b)
4min AMRAP
One Person at a Time
Double DB Thrusters (*)
**After each break in a set, before that person can do more thrusters,
10 Step-ups (24"/20")
----30 Sec Rest----
5)
1min30sec AMRAP
Rotating Partners Whenever
Max Distance on Air Bike
Event 3 Score:
Partner A: Max Cadence #1* + Max Cadence #2*
+
Partner B: Max Cadence #1* + Max Cadence #2*
*Females divide their Max Cadences by 0.85.
Event 4 Score:
Count your own reps
Partner A: Reps x Weight*
+
Partner B: Reps x Weight*
*Females Divide Weight By 0.7
Event 5 Score:
Total Air Bike Distance* from 1min30sec AMRAP
*MM = 1 x Distance
MF = 1.09 x Distance
FF =1.18 x Distance