Functional Fitness

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It’s Monday, time to get back to the grind. The metcon piece today is a good mix of barbell and gymnastics. Take a minute and come up with a game plan. Conditioning today is a classic 10 sets of 500m intervals. For these intervals, we’re looking for consistent efforts (within 2 seconds of each other).

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

12 min AMRAP

6 thruster (135/95)

10 bar facing burpees

6 thruster (135/95)

10 box jump over

6 thruster (135/95)

10 C2BPU

C. Accessory

BB RDL 3x10

BB backrack lunge 3x10 ea leg

Weighted chin up 3x8

Tabata hollow rocks

D. Gymnastics

12 EMOM, alternating

4 ring muscle ups, 10 HSPU, 14 T2B

E. Work Capacity

Row/ski 10x500m, rest 1:00

Consistent pacing - within 2 seconds

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