12/30/2020

Functional Fitness

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Hump day. The strength component should not take you more than 15 minutes to complete. Don’t take a ton of rest in between reps. The metcon is a good mix of dumbbell movements and gymnastics. Everything should be done unbroken. The interval piece is similar to the metcon but different stimulus. The rest period isn’t nearly enough to fully recover between sets, so be mindful of your pacing.

A/B mandatory. Pick 2 out of C/D/E based on perceived weakness.

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A. Strength

OHP 10x1
90%+

B. Accessory

Weighted chin up 3x8
Strict T2B 3x10
Banded face pull 3x20

C. Metcon

4 RFT
12 DB shoulder to overhead (50/35's)
12 T2B
12 DB power clean (50/35's)
50 DU

D. Interval

4 RFT, rest 1:00 between
20/16 cal AAB
30 alternating DB snatch (50/35)
15 ring dip

E. Conditioning

20 min E2MOM (10 rounds)
100m sprint

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#cronusfit #rltw #besomebody #earnit #paytheman