Base #1 - Week #1 - Sunday

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

36min AMRAP FIIT

3 Rounds
1 Hard* Set of Strict Ring Dips
100m Double DB Farmer's Carry (Heavy)
Run**

Then, AMRAP with Remaining Time
1 Hard* Set of Push-ups
100m Double DB Farmer's Carry (Heavy)
Run**

*Hard = 2 RIR

**Run Scaling
Sub 7:30 Best Mile: 800m Runs
7:30-10:00 Best Mile: 550m Runs
10:00+ Best Mile: 400m Runs

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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) Weighted Ring Dips or Ring Dip Variation
B) Weighted Pull-ups or Pull-up Variation
C) Weighted Laying Knee Raises or Leg Raise Variation


*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