11/22/2019

Functional Fitness

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Happy Friday crew. If your gym doesn’t have a trap bar, you can use heavy dumbells or kettlebells. Also, if your gym doesn’t have a D-ball, complete 75 power cleans at 185/115. Enjoy today’s training and get ready to hit the Suck Fest tomorrow.

A/B mandatory. Pick one from C/D/E. 

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A. Hypertrophy

A1. Trap bar deadlift 4x10
A1. Banded BB RDL 4x20

B. Accessory

B1. Strict T2B 4x10
B1. BB Back rack walking lunge 4x30 (total)
B1. Sorenson hold 4x30s

C. Conditioning

Run 2 sets of 1600m/800m/400m
Rest 2 minutes between distances, 5 minutes between sets

Goal is to have identical splits between both sets. Pacing is roughly goal 1 mile pace throughout

D. Work Capacity

For time (20 min cap):

50 DBall over shoulder (150/100)
Every 2 minutes, including 0:00 run 200m

E. Gymnastics

10 AMRAP

20 pull-ups
40 air squats
60 DU
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#cronusfit #rltw #besomebody #earnit #paytheman