11/8/2021

Functional Fitness

_________________________________________________

We’re on our last week of the 5/3/1. Hit this week hard, we’ll plan on hitting a deload week next week. Nothing crazy for today’s programming. Hit the gymnastics piece hard and see how many wall walks you can get.

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

_________________________________________________

A. Strength

Back squat 1 1x5@ 75%, 1x3@85%, 1x1+@95%

B. Accessory

DB/KB bulgarian split squat 3x12 (ea leg)
BB good morning 3x12
Banded paloff press 3x20 ea side

C. Conditioning

40 min E10MOM (4 rounds)
Run 400m
Row 1000m
Run 400m

D. Metcon

5 RFT
15 ground to overhead (115/75)
12 T2B
9 bar facing burpees

E. Gymnastics

8 AMRAP
1-2-3... wall walk
10-20-30... DU

_________________________________________________

#cronusfit #rltw #besomebody #earnit #paytheman