Strength #1 - Week 1 - Tuesday

Macrocycle: “There’s Something About Mary-thon” - Week 9 of 25
Mesocycle: Strength #1
Minicycle: Week 1 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

Incline Bench Press
Warm-up Sets
1 Set of 5 (40%) - 6:00
1 Set of 3 (55%) - 4:00
1 Set of 2 (60%) - 2:00

Working Sets* (Using 4min Rounds)
1 Set of 5 (65%)
1 Set of 5 (70%)
2 Sets of 5 (65%)

*Super Set Working Sets with
Hard Set of Horizontal Ring Rows (2-3 RIR)

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Section 2

FIIT
Starting at Any Station

A)
5 x 10sec AMRAPs (20sec Rest)
Hard Row

B)
5 x 10sec AMRAPs (20sec Rest)
Strict Pull-ups

C)
5 x 10sec AMRAPs (20sec Rest)
Air Bike

D)
5 x 10sec AMRAPs (20sec Rest)
Strict Ring Dips

Note: Complete all 5 AMRAPs at a station before moving on to the next station.