Strength Week 2 - Saturday

Macrocycle: “There’s Something About Mary-thon” - Week 10 of 16
Mesocycle: Strength
Minicycle: 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 Partner Workouts

Event 1

For Time
One Person Works at a Time

Row
MM: Team Accumulates 1,000m
MF: Team Accumulates 925m
FF: Team Accumulates 850m

Score: Total Team Time

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Event 2

10min AMRAP
1-2-3-(+1)…
Alternate Partners after each round

Double DB Front Squats (*)
Lateral Burpees

*Partners can use their own DBs and choose any weight they want. One time during the workout, one partner may change to heavier DBs, but cannot change to lighter DBs. Note the round you change weights to calculate your score properly.


Score:
Partner A: Total Reps x Weight (Females and Masters Divide Score by 0.7)
+
Partner B: Total Reps x Weight (Females and Masters Divide Score by 0.7)

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Event 3

6 Rounds* FIIT
0.5mi/0.43mi Air Bike
15 KB Swings
10 Pull-ups


*Partner A: Rounds 1 & 2
Partner B: Rounds 3 & 4
Partner A: Round 5
Partner B: Round 6


Scaling Time Additions:
KB Swings
(53/35) = 0min
(35/25) = 1min
Russian Swings (35/25) = 2min

Pull-ups
Chin-over Bar (Kipping Allowed) = 0min
Green Band = 1min
Ring Rows = 2min



Score:
Total Time
+
Scaling Time Additions