Functional Fitness

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Happy Friday crew. Get after today’s training. The work capacity is a nice piece of barbell work with gymnastics movements. Use the workout as a test of seeing how long you can hold onto the bar.

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

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A. Hypertrophy

A1. BB deadlift 5x12
A1. BB backrack rear lunge 5x10

B. Accessory

B1. Weighted pistol 4x8
B1. BB Pendlay row 4x8
B1. Hollow hold 4x30s

C. Conditioning

Row/ski 10x500m, rest 1:00 between

D. Work Capacity

For time
21 squat clean (135/95)
50 T2B
14 squat clean (185/125)
50 box jump over (24/20)
7 squat clean (225/175)
50 bar facing burpee

E. Gymnastics

6 rounds, rest as needed
5 muscle ups

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#cronusfit #rltw #besomebody #earnit #paytheman