MUD - Base #2 Transition Week - Saturday
Macrocycle: “Murph’s Up Dude” - Week 9 of 25
Mesocycle: Base #2 Transition Week
Week: 1 of 1
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.
DUBS Partner Workout
Workout #1
2 x 2min AMRAPs (4min Rest)
Both partners work at the same time.
300m Run
AMRAP DB Hang Cleans
Score =
Partner A Total Reps x DB weight
(Females Divide By 0.7)
+
Partner B’s
Weather Plan: 300m Rower
Workout #2
12 x 30sec Rounds
Partners Take Turns Each Round
Odd:
Partner A: 3 DB Thrusters
AMRAP DB alternating Snatches for time remaining
Even:
Partner B: 3 DB Thrusters
AMRAP DB alternating Snatches for time remaining
Score:
Partner A: Snatches Reps x DB Weight
(Females Divide by 0.7)
+
Partner B's
Workouts #3 & #4
#3
3min AMRAP
Burpee Pull-ups*
One Partner Works At a Time
*May scale burpee pull-ups to 3 burpees + 3 jumping pull-ups on a box with no penalty.
3min Rest
Then, Begin Workout #4
2 x 3min Rounds (3min Rest)
Round 1:
Partner A: 100m double KB Farmer Carry
Both Partners: AMRAP (One Partner at a Time) KB Swings for remaining time
Round 2:
Partner B: 100m double KB Farmer Carry
Both Partners: AMRAP (One Partner at a Time) KB Swings for remaining time
Workout #3 Score:
Score:
Total Team Burpee Pull-up Reps
Note: Each Burpee Pull-up = 1 Rep
Workout #4 Score:
Partner A: KB Swings Reps x KB Weight (Females Divide by 0.7)
+
Partner B's