1/1/2021

Functional Fitness

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Happy New Year. 2020’s been a crazy year, for better or for worse. Either way, it’s over and we’re moving into a brand new year. Make this one better than the last.

Work up to a heavy complex for the oly piece. Both the metcon and interval have barbell cycling combined with gymnastics work. For the metcon, the focus should be on pacing your movements. There’s not much rest built into the workout as the movements are relatively fast speed cycling movements. As a result, you’ll either have to rest between exercises or break up the exercises.

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

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A. Oly

12 min E2MOM
Squat clean, front squat, hang squat clean, front squat, jerk

B. Accessory

BB RDL 3x10
Single arm DB row 3x12
Banded paloff press 3x20

C. Metcon

12 AMRAP
12 thruster (115/75)
12 C2BPU
12 deadlifts (115/75)

D. Interval

4x3 AMRAP, rest 1:00
10 ground to overhead (135/95)
10 burpee box jump over (30/24)
Max pistols in remainder

E. Gymastics

10 RFT
6 strict HSPU
18 air squats

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#cronusfit #rltw #besomebody #earnit #paytheman