3/16/2020

Functional Fitness

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With how things have been going with COVID-19, we’re going to start programming in home workouts and other pieces that use minimal equipment. We’d recommend buying some equipment to have at home to help minimize your time spent outdoors. Consider picking up something like kettlebells, DB’s, med balls, jump rope, sandbags, pull up bar, etc to have at home to be able to workout. If you’re going to stay home, don’t worry about any of the lifting, take a pause on strength work and do the metcons at home to maintain.

A/B mandatory. Pick two from C/D/E.

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A. Strength

Tempo back squat (3331) 5x3

B. Accessory

Single leg RDL 3x10
BB backrack weighted rear lunge 3x8 (ea leg)
Banded glute bridge hold 3x30sec

C. Conditioning

30 min run - 15 min out, 15 min back

D. Metcon

15 AMRAP
Run 200m
21 DB thrusters (50/35's)
15 lateral burpee over DB
9 Devils press (50/35's)

D. Home Metcon

20 AMRAP
Run 200m
40 weighted jumping lunges (any implement)
20 lateral burpees over weight
10 weight ground to overhead

Scale reps relative to weight used

E. Gymnastics

For time:
25 wall walks
EMOM including 0:00: 30 DU

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#cronusfit #rltw #besomebody #earnit #paytheman