Strength #1 - Week 2 -Sunday

Macrocycle: “There’s Something About Mary-thon” - Week 10 of 25
Mesocycle: Strength #1
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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Section 1

3 Rounds FIIT (6 Stations)

A)
6min to Complete
Hard* Super Set
a. Double DB Seated Strict Presses (Light)
b. Double DB Bicep Curls (Same)
c. Weighted AbMat Sit-ups (Heavy)
Rest with Remaining Time in Round

*Hard = 2 RIR

B)
6min to Complete
Run*
Rest with Remaining Time in Round

*Run Distances
Sub 7min Best Mile: 800m Runs
7-10min Best Mile: 550m Runs
10min+ Best Mile: 400m Runs

Hard = Fastest Sustainable Pace for the prescribed distance/time.

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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) Double DB Decline Bench Press
B) Chin-ups
C) DB-weighted 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