8/26/2020

Functional Fitness

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For the conditioning piece, you should be doing a maximal effort 100m sprint. The rest periods are long in order to ensure you’re recovering between sprints, and to make sure you’re hitting each one hard. The metcon is a long chipper, so keep moving. The interval piece is essentially an AMRAP of 2 min on/1 min off that’ll start with a 200m run, then AMRAP of DB box step over’s in the remainder of the 2 min. Your goal is to accumulate 50 step overs.

A/B mandatory. Pick 1 out of C/D/E based on perceived weakness.

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A. Strength

Deadlift 1x5@ 75%, 1x3@85%, 1x1+@95%

B. Accessory

Strict C2BPU 3x10
BB bent over row 3x10
Banded hip thrust 3x20

C. Conditioning

20 min E2MOM
Sprint 100m

D. Metcon

For time
2k row
50 wall ball (20/14)
30 deadlifts (135/95)
1k row
50 wall ball
30 deadlifts (225/155)

E. Interval

For time
50 DB box step over (50/35 over 24/20)
2 min intervals, rest 1:00 between
200m run
AMRAP box step overs

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