Functional Fitness

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Like we mentioned last week, we’re going to start transitioning back to “normal” programming with a COVID option. We’ll be taking it relatively easy for the next 3 weeks before moving into a strength block. Since we’ve been hitting conditioning a lot during quarantine, we’ll do more of an emphasis on metcon-y type workouts with weights.

Make sure you are easing back into it and avoiding going HAM this first week. Take at least everything at a maximal 80% effort for the strength. Take it slow and ensure you’re doing proper recovery.

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

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A. Strength

Back squat 4x8

B. Accessory

Single leg RDL 3x10
Strict T2B 3x10
Banded hip thrust 3x20

C. Conditioning

Row/ski 5k

D. Metcon

4x3 AMRAP, rest 1:00 between
10 front squats (95/65)
10 burpee box jump over (24/20)

Covid Alternative:

4x3 AMRAP, rest 1:00 between
10 KB goblet squats (70/53)
10 burpee broad jumps

E. Gymnastics

12 EMOM, alternating
3-5 ring muscle up
15 GHDSU
5-10 strict HSPU

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#covid19 #cronusfit #rltw #besomebody #earnit #paytheman