1/13/2021

Functional Fitness

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Today’s heavy on the legs, so make sure you guys are putting in some extra recovery work tomorrow. The first metcon is a solid chipper. You need to have a good strategy going into the workout as the reps will add up quickly. The interval piece has a new movement - a lunge squat. You’ll have the bar in the back rack and you’ll do 2 alternating rear lunges and then one back squat. That’s one rep. For the conditioning piece, go hard on the AAB, 90%+ efforts.

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

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A. Strength

Pause front squat 6x3
2 sec pause in hole

B. Accessory

BB RDL 3x12
Landmine single arm row 3x12
Banded Paloff press 3x20

C. Metcon

For time
30 deadlift (225/155)
40 HSPU
50 pistols

D. Interval

5 rounds, rest 1:00
10 barbell lunge-squats* (95/65)
10 box jump over (30/24)
*2 alternating rear lunge, back squat

E. Conditioning

20 min E2MOM (10 rounds)
20/14 cal AAB

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#cronusfit #rltw #besomebody #earnit #paytheman