6/8/2020

Functional Fitness

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Hopefully everyone’s enjoying the transition back to hitting gym workouts. We’re going to keep ramping up the intensity for 2 more weeks and then hit a test week to get some numbers for our strength cycle. As far as today’s programming, For the metcon, you should be able to hit the deadlifts pretty consistently and then chip at the burpee box jump overs. For the interval piece, you should finish each round with at least 1 minute of rest per round. Feel free to either push the pace and hang on, or try to hit consistent times each round.

A/B mandatory. Pick 1 out of C/D/E.

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A. Strength

Front squat 4x8

B. Accessory

Weighted chin up 3x8
BB good morning 3x12
Weighted hip thrust 3x15

C. Conditioning

30 min AAB for max cals

D. Metcon

For time:
30-20-10
Deadlift (135/95)
Burpee box jump over (24/20)

Covid Alternative:
For time:
30-20-10
DB deadlift (2x50/35's)
Burpee broad jump

E. Interval

16 min E4MOM (4 rounds)
20/16 cal row
15 shoulder to overhead (95/65)
10 squat clean (95/65)

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