11/25/2020

Functional Fitness

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The interval pieces that we do in this programming cycle should push the pace. The intent is for you guys to push the pace to see what your limits are. It’ll help in terms of workout strategy and understanding how hard you can push before hitting the wall.

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

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A. Strength

10 min EMOM
2 thrusters - work up to heavy double from the ground

B. Accessory

BB RDL + Shrug 3x10
Single arm bent over row 3x12
Kneeling banded Paloff press 3x20

C. Metcon

For time:
50 OHS (75/55)
100 DU
50 hang power Snatch (75/55)
100 DU
50 bar facing burpees

D. Interval

5 rounds, rest 2:00 between
20 DB snatch (50/35)
15 squat clean (115/75)
10 ring dips

E. Conditioning

Run 3x1 mile, rest 4:00

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