MUD - Strength #2 - Week 2 - Saturday DUBS

Macrocycle: “Murph’s Up Dude” - Week 19 of 25
Mesocycle: Strength #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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First Saturday DUBS

Workout 1

3 Rounds (6 Stations)
Sharing Reps With One Person Working at Any Given Time

A)
3min AMRAP*
Double DB Thrusters (Heavy)

B)
3min AMRAP*
Burpee Pull-ups

Score:
Partner A Total Reps* x DB Weight**
+
Partner B Total Reps* x DB Weight**

*Each person tracks their own total reps.
**Females divide heaviest weight by 0.7.

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Workouts 2 & 3

2)
For Reps
30sec AMRAP
Row for Cals

——1min Rest——

30sec AMRAP
Air Bike for Cals

——1min Rest Before Workout 3——

3)
In 4min
300m Run
Then, With Remaining Time,
AMRAP Burpees-to-plates

Workout 2 Score:
Total Team Cals on Rower**
+
Total Team Cals on Air Bike**

Workout 3 Score:
Partner A Burpees*
+
Partner B Burpees**



*Parter A just needs to count their own burpee reps.
**Partner B, should look at total calories when they got off the rower and air bike and record it in the minute before starting workout 3.