10/23/2019

Functional Fitness

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Hump Day. Get after today’s training and then enjoy the active recovery day tomorrow. Be conscious of your body positioning on the touch and go deadlifts. Make sure you’re maintaining tension throughout the back and actively pulling the bar. The rest of today has a gymnastics emphasis. We’re definitely going to see muscle ups and HSPU’s soon, so make sure you’re getting your reps in.

A/B mandatory. Pick 2 out of C/D/E.

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A. Strength

10 EMOM, touch and go deadlift 3@75%

B. Accessory

Band face pull 3x20
Tabata V-up
DB back lunge 3x10

C. Metcon

4 RFT (12 min cap)

Run 200m
2 Rope climb
4 power clean (225/175)
8 deadlift (225/175)

D. Gymnastics

10 AMRAP
6 unbroken HSPU
10 KB Swing (53/35)

E. Work Capacity

20 EMOM, alternating
10 burpee box jump over (24/20)
12 thruster (95/65)
6 bar MU
20 pistols

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