1/9/2019

Functional Fitness

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Hump Day. Hope everyone is enjoying the change of pace in programming. We’ll be continuing the same trends for the next several weeks. Get after it

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

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A. Oly

Front squat - Work up to heavy 3 rep max

B. Metcon

4 RFT

50' BB Overhead lunge (95/65), 10x squat SN (95/65), 10x HSPU

C. Metcon

15 AMRAP

10 single arm DB C+J (50/35), 10 pull-up, 50 DU

D. Work Capacity

AAB 4x5 AMRAP max cals, rest 2:00

E. Accessory

Paralette L-sit hold 3x:30s

Weighted pistols 3x8

Band face pull 3x20

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Deload Option

A. Oly Pause DL (2 sec at knees) 4x6 @ 60%

B. Metcon

20 AMRAP

30/20 Cal AAB, 20x Burpee BJO (24/20), 30/20 Cal Row

C. Accessory

Bottom up KB Walk 3x100' ea arm

BB Upright row 3x10

Ring dip 3x15

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#cronusfit #rltw #besomebody #earnit #paytheman