1/21/2019

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Functional Fitness

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Happy Monday. Hopefully everyone’s got the day off today, so take advantage and get a good training session. For the back squat today, work up to a heavy double with an EMOM format. Don’t sacrifice form. We want to work on our ability to maintain technique under metabolic stress.

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

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A. Strength

EMOM 2 back squats, start around 75% and add 5%

Work up to heavy double without sacrificing form

B. Metcon

4 RFT

20 box jump over (24/20)
15 T2B
10 HSPU
5 muscle up

C. Interval

5 rounds, rest 1:00

15 squat clean thruster (115/75)
50 DU

D. Gymnastics

12 EMOM, alternating

8 strict HSPU, 5 bar muscle up, 15 GHDU

E. Accessory

Bulgarian split squat 3x10

Pendlay row 3x10

Strict ring dip 3x10
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Cronus Fit