11/16/2018
Functional Fitness
_________________________________________________
Happy Friday. Enjoy the weekend. Grab some homies and get after today’s training,
A/C/E mandatory. Choose B or D based on weaknesses and time.
_________________________________________________
A. Oly
C+J 2+1@60%, 2x(2+1)@70%, 2x(2+1)@80%, 2x(2+1)@85%
B. Interval
3x5 min AMRAP, rest 3:00
200m run
21 WB (30/20)
15 Box jump over (24/20)
9 power clean (135-165-195/95-115-135)
Go up on power clean every round
C. Accessory
Bottom up KB press 3x10
Parallete L-sit flutter kick 3x15 ea leg
Banded face pull 3x20
Ring dip 3x12
D. Gymnastics
15 EMOM, alternating
12 HSPU, 20 pistols, 5 muscle-up
E. Work Capacity
Row/ski 8x500m, rest 1:00
_________________________________________________
#cronusfit #rltw #besomebody #earnit #paytheman
