7/11/2018

Functional Fitness

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Hump Day. Last training day before our recovery protocol tomorrow. The work capacity piece today is going to tax your grip, so make sure you're being intelligent with your strategy. Crush today's training and enjoy the day off tomorrow.

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

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A. Strength

DL - 8@72, 5@77.5, 8@75, 5 @ 80, 8@77.5, 5@82.5

B. Work Capacity

For time: 50 ring MU, 15 min cap

Every 2 minutes, including 0:00, 30 KBS (53/35)

C. Metcon

12 AMRAP

1-2-3-4…. FS (185/125), HSPU

D. Gymnastics

15 EMOM (sprint pace, focus on turnover speed)

15 C2BPU, 10 burpee to 6" target, 12 BJO (24/20)

E. Accessory

Landmine row 3x8 AHAP

L-sit pull-up 3x8

Weighted pistols 3x8

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