11/9/2018

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Functional Fitness

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Happy Friday. Get after today’s programming. For the interval piece, you are doing the AMRAP for as long as it takes you to complete 100 OHS. Scale the workout into something that you can do within 5-6 rounds - whether you need to scale the weights down or reps down, it’s up to you. For the work capacity piece, consistency is key. Keep all intervals within 1 second of each other.

A/C/E mandatory. Choose B or D based on weaknesses and time.

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A. Oly

C+J 2+1@60%, 3x(2+1)@70%, 2x(2+1)@80%, 1x(2+1)@85%

B. Interval

As many rounds to complete 100 OHS (95/65)

3min AMRAP, rest 1:00 between rounds

2 Rope climb, 15/12 cal AAB, Max reps OHS

C. Accessory

Weighted chin up 3x5

Strict T2B 3x10

DB Z-press 3x8

BB Backrack walking lunge 3x10 ea leg AHAP

D. Gymnastics

12 EMOM
4 strict HSPU + 8 kipping HSPU
5 bar muscle up
18 pistols (alternating)

E. Work Capacity

Row/ski: 10x 30cal (rest 1:00)

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Cronus Fit