8/13/2018

Functional Fitness

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Happy Monday homies, time to smash this week in the dick. Got some good pieces for training today. Our squat waves are getting pretty heavy, so if you're feeling off, or not in the zone, don't feel compelled to do the percentages as prescribed. Rather work up to a challenging weight and then base the subsequent sets off that weight. Everything else is self-explanatory. 

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

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A. Strength

BS - 3@85%, 2@90, 1@95, 3@90, 2x1@97.5, 3@95

B. Work Capacity

For time: 150 WB (20/14), 20 min cap

Every 1:00, including 0:00, 5 HSPU

C. Metcon

For time:

Row 1K

7 Rounds: 7 thruster (115/85), 7 bar facing burpees, 7 C2BPU

Row 1K

D. Gymnastics

5 RFT

5 ring MU, run 200m

E. Accessory

Banded BB RDL 3x10

Bottom up KB Press 3x10

Front rack KB box step up 3x10 ea leg

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#cronusfit #rltw #besomebody #earnit #paytheman