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

For Reps
30sec AMRAP
Row for Cals

——1min Rest——

30sec AMRAP
Air Bike for Cals

——1min Rest——

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.