11/12/2018
Functional Fitness
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Happy Monday. Back into another week of programming. If you’re still sore after yesterday’s festivities, feel free to take the day off and recover. If not, get after today’s work. The percentage work this week is still based on our training max (90% of our 1RM).
A/C/E mandatory. Choose B or D based on weaknesses and time.
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A. Strength
BS 1x3@ 70%, 1x3@80%, 1x3+@90%
B. Metcon
For time:
20 bar facing burpees (BFB), 20 power snatch (115/75), 20 BFB, 20 OHS (115/75), 20 BFB, 20 squat snatch (115/75)
30 DU between movements
C. Accessory
BB Good morning 3x10
Tabata V-ups
Weighted bulgarian split squat 3x10 ea leg
Single Arm DB overhead lunge 3x10 ea leg/arm
D. Gymnastics
For time:
12 parallete HSPU
3 pegboard ascent
9 parallete HSPU
2 pegboards
6 parallete HSPU
1 pegboard
E. Work Capacity
Run 10x200m, rest 1:00
Carrying 20/14 medicine ball
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#cronusfit #rltw #besomebody #earnit #paytheman
