Functional Fitness

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Happy Monday. Hope you all enjoyed your Superbowl Sunday. Based on your guys’ feedback, i’ve started including some goals for the workouts. Your performance might vary, but these are rough estimates of how you should aim for. For the strength piece, go with the same weight across all 5 sets. The metcon has some pretty metabolically taxing movements, so a good strategy will be quick singles. The interval piece is all about quick cycling. The gymnastics piece is all about how quick your transitions are.

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

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A. Strength

Back squat 5x5 @ 70-75%

B. Accessory

Single leg KB RDL 3x10 ea leg
KB tempo goblet squat (5552) 3x6
Strict T2B 3x10

C. Metcon

15 AMRAP (goal: 3-4 rds)
12 squat clean (135/95)
9 burpee box jump over (24/20)
6 single arm DB devils press box step over (50/35 over 24/20)

D. Interval

4x4 AMRAP, rest 2:00 between (goal: ~1 round per round)
20 DB Snatch (50/35)
20 hand release pushups
20 power snatch (75/45)

E. Gymnastics

8 AMRAP (goal: round of 10)
2-4-6... HSPU
30 DU

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#cronusfit #rltw #besomebody #earnit #paytheman