1/8/2019

Functional Fitness

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A couple options on the program today for our Open Prep testing a couple different capacities and skills. Take this time to figure out how certain movements feel at certain loads/intensities in order to implement in future workouts. Push yourself.

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

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A. Oly

SN EMOM: start at 75% and add 2.5% EMOM

B. Metcon

8 min AMRAP

21-15-9 Thruster (115/75), GHDSU

Into max rep devils press (50/35)

C. Interval

3x4 AMRAP, Rest 2:00

20 cal AAB, 20 burpees, 20 pistols (total), bar MU in remaining time

D. Work Capacity

Row 6x500m (rest 1:00)

E. Accessory

DB Z press 3x10

Pendlay Row 3x8

Ring dip 3x10

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Deload Option

A. Oly

3 position SN (ground, knees, hi hang) 6x3 @ 60%

B. Metcon

3 RFT
Row 500m, 10 C2BPU, 15 BJO (24/20), 20 cal AAB

C. Accessory

Weighted pullup 3x8

Banded facepull 3x20

Bottom up KB press 3x10

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