Strength #1 - Week 3 - Sunday

Macrocycle: “There’s Something About Mary-thon” - Week 11 of 25
Mesocycle: Strength #1
Minicycle: Week 3 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

FIIT
Starting at Any Station

A)
6min AMRAP
200m/170m Row
50m Double DB Shoulder Carry (Heavy)

----3min Rest----

B)
6min AMRAP
0.25mile/0.21mile Air Bike
4-8 Strict Chin-ups (33% of a Max)

----3min Rest----

C)
6min AMRAP
15 Box Jumps (Low, Step Down)
8-15 Push-ups (33% of a Max)

----3min Rest----

D)
6min AMRAP
35 Double Unders
8-15 Strict Hanging Knee Raises (33% of a Max)

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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