Functional Fitness

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Hump day. I hope everyone’s enjoying this new programming (you better because you’ve got 11 more weeks of it). Take a listen to this last week’s podcast episode to hear more about the programming for this cycle. You can take the work capacity piece at whatever pace you want. Focus on quality movements. Enjoy the active recovery day tomorrow,

A/B mandatory. Pick one from C/D/E. 

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A. Oly

A1. Power snatch 5x5
A1. BB Press in snatch (Sots press) 5x8

B. Accessory

B1. Box jump 3x5
B1. DB Z-press 3x10
B2. Banded Paloff Press 3x20
B2. Single arm landmine row 3x10

C. Conditioning

4 rounds for max AAB cals
2 min @ 70%
2 min @ 75%
2 min @ 80%
Rest 2 min

D. Work Capacity

4 rounds, not for time

2 legless rope climbs
20 weighted pistols
500m row
2 peg board ascents
20 hand release push-ups

E. Gymnastics

8 AMRAP

15/10 cal AAB
15 GHDSU
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#cronusfit #rltw #besomebody #earnit #paytheman