7/23/2018

Functional Fitness

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Happy Monday and welcome to the 4th week of this cycle. The strength waves this week are a little heavier. Everything else is self explanatory. 

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

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A. Strength

BS - 6@77.5, 4@82.5, 6@80, 4 @ 85, 6@80, 4@87.5

B. Work Capacity

For time: 150 pull-ups, 20 min time cap

Every minute, including 0:00 50 DU

C. Metcon

7 RFT

7 DL, 7 power clean, 7 front squat, 7 push jerk (135/95)

D. Gymnastics

15 EMOM, alternating 

10 HSPU, 15 GHDSU, 10 T2B

E. Accessory

Banded BB RDL 3x8

Double KB Overhead walk 3x100'

Banded reverse hyper 3x15

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#cronusfit #rltw #besomebody #earnit #paytheman