Functional Fitness

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We’re going to add another 10-20 lbs onto our training maxes for our final 5/3/1 mini-cycle this strength block. This is our third cycle, so we’re at +20-40 for our training maxes to calculate our work sets.

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

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A. Strength

Front squat 1x5@ 65%, 2x5@75%, 1x5+@85%

B. Accessory

Single leg RDL 3x12 ( ea leg)
Weighted hip thrust 3x20
Strict T2B 3x12

C. Conditioning

40 min EMOM (alternating)
15/12 cal AAB
15/12 cal row
10 burpee box jump over (24/20)
Rest

D. Metcon

5 RFT
200m run
20 KB swing (70/53)
20 KB goblet squat (70/53)
20 KB overhead (10 ea, 70/53)

E. Interval

6 rounds, rest 1:1
15/12 cal AAB
15 wall ball (30/20)
15 squat snatch (95/65)

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#cronusfit #rltw #besomebody #earnit #paytheman