Functional Fitness

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You guys have a bit of intensity for today’s programming. For the conditioning piece, measure out a 50m length and run it 6 times per shuttle sprint (3 times down and back). Your legs will feel it by the 3rd set. Enjoy the weekend.

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

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A. Hypertrophy

A1. Deficit Snatch grip Deadlift 4x8
A1. Wall sit 4x:30s

B. Accessory

B1. Weighted pistol 3x10
B1. Strict chin up 3x8
B1. Sorenson hold 3x:30s

C. Conditioning

25 min E5MOM (5 rounds)
300m shuttle sprint (50m lengths)

D. Work Capacity

5 RFT (25 min cap)

50' BB overhead walking lunge (95/65)
15 hang squat Snatch (95/65)
50' BB front rack walking lunge (95/65)
15 GHDSU

E. Gymnastics

8 AMRAP

2-4-6... climb the ladder
HSPU
Front squat (135/95)

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#cronusfit #rltw #besomebody #earnit #paytheman