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.

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First Saturday DUBS Partner Workouts

Workouts 1 & 2

One person Works at a Time
Break Up Reps Any Way

1.1)
3min
Each Person Completes
1 DB Get-up on each Side (*)

Then, Each Person Completes
10 Lateral Burpees over DB

Then, with remaining time in the round,
AMRAP
DB One-arm Alternating Snatches (*)


-----4min Rest-----

2.1)
3min AMRAP
Row for Distance

-----4min Rest-----

1.2)
3min
Each Person Completes
1 DB Get-up on each Side (*)

Then, Each Person Completes
10 Lateral Burpees over DB

Then, with remaining time in the round,
AMRAP
DB One-arm Alternating Snatches (*)


-----4min Rest-----

2.2)
3min AMRAP
Row for Distance

-----4min Rest-----

1.3)
3min
Each Person Completes
1 DB Get-up on each Side (*)

Then, Each Person Completes
10 Lateral Burpees over DB

Then, with remaining time in the round,
AMRAP
DB One-arm Alternating Snatches (*)



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

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Workouts 3, 4, & 5

3.1)
2min
Each Partner Finds
Max Cadence on Air Bike

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4.1)
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")

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3.2)
2min
Each Partner Finds
Max Cadence on Air Bike

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4.2)
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

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