MUD - Base #2 - Week 2 - Sunday

Happy Birthday Coach Alejandro!

Macrocycle: “Murph’s Up Dude” - Week 11 of 25
Mesocycle: Base #2
Week: 2 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.

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Section 1

2 Rounds FIIT (4 Stations)
Starting at Either Station

A)
6min AMRAP
1min Air Bike / Row* (Hard)
2min Rest
1min Row / Air Bike* (Hard)
2min Rest

*You can either bike or row first, then go to the other machine next. On Round 2, switch which machine you go to first.

——3min Rest——

B)
6min AMRAP
6 Double DB Bent-over Rows
6 Double DB Push Presses (Heavy)
6 Strict Toes-to-bars or Strict Hanging Knee Raises
3-6 Wide-grip Push-ups on the DBs (15% of Max)
6 DB Get-ups (3 each side)

——3min Rest——

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Open Gym - Upper Body Muscle Building Option

Ideally, this workout is performed on Saturday or Sunday during Open Gym and replaces Sunday’s Class above.
If you complete this workout on Saturday, it is highly recommended to not take Sunday’s class as the muscles being used are too similar.

5 x Hard* Supersets
A) Decline DB Bench Press
B) Double KB One-arm Gorilla Rows
C) Strict Toes-to-bars or Strict Hanging Knee Raises


*Hard today =
Supersets 1-3:
~2 Reps in Reserve
Adjust weights and exercises so that all set 1s are between 12 & 30 Reps.

Supersets 4 & 5:
0-1 Reps in Reserve