6/23/2020

Functional Fitness

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Again, to reiterate, take C/D/E at your own pace. The main goal of this week is to establish some accurate strength numbers for our next strength cycle. The metcon should be done unbroken. Pace the assault bike hard for the conditioning piece. The gymnastics piece should be unbroken in the first couple sets but you may have to break in the later rounds.

A/B mandatory. Pick 1 out of C/D/E based on perceived weakness.

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A. Oly

Work up to 1RM Snatch

B. Accessory

Single leg KB RDL 3x12
Weighted pistols 3x8 (ea leg)
I/Y/T 3x10

C. Metcon

12 AMRAP
12 KBS (70/53)
12 Box jump over (24/20)
12 push press (95/65)

D. Conditioning

20 E2MOM (10 rounds)

15/10 cal AAB

E. Gymnastics

4 RFT

8 bar MU
Run 200m
8 HSPU

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