12/9/2020

Functional Fitness

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For the strength piece, work up to a heavy 5 for push presses. Try and do them cycled (touch and go) to practice cycling under a heavy load. For the metcon, use the workout to test your pacing. Each movement should be able to be completed unbroken, so figure out a way to pace the workout to maintain intensity/movement. For the interval, take advantage of the 2 minutes of rest and send it each round. It should hurt.

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

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A. Strength

Push press 5x5
Work up to heavy 5

B. Accessory

BB Pendlay row 3x8
Strict ring dip 3x10
Banded facepull 3x20

C. Metcon

5 RFT
30 wall ball (20/14)
20 alternating DB snatch (50/35)
10 C2BPU

D. Interval

4x3 AMRAP, rest 2:00 between
30/24 cal row
15 thruster (95/65)
AMRAP devils press (50/35's)

E. Conditioning

20 min max cal AAB

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