5/5/2021

Functional Fitness

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The conditioning piece can be done however you like - running, biking, rowing, etc. The pacing is the same. For the work capacity piece you’ll be doing 1 minute of each exercise, then taking 15 seconds to switch between movements.

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

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A. Oly

A1. Touch and go power clean 5x5
A1. Handstand hold 5x:30s

B. Accessory

B1. Single leg RDL 3x10
B1. Bulgarian split squat 3x10
B2. Sumo deadlift 3x8
B2. Band pull aparts 3x25

C. Conditioning

Row/ski 5 rounds
2 min @ 70%
1 min @ 80%
30 seconds @ 90%+
Rest 2:30

D. Work Capacity

24 min EMOM, alternating (15 sec transition between exercises)

DB/KB Turkish get ups
Box over (48/40)
DB/KB Windmills
Sled push

E. Gymnastics

10 AMRAP

1 L-sit rope climb
20 hand release pushups
30 air squats

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