4/27/2021

Functional Fitness

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Nothing crazy for today’s programming. For the metcon piece, pick a heavy weight for the farmer’s carries. It should be heavy such that you can’t do the 100’ length in one carry. For the gymnastics piece, scale the muscle ups to an appropriate level.

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

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A. Hypertrophy

A1. Chin up 4x10 (add weight if needed)
A1. BB Bent over row 4x12

B. Accessory

B1. Standing DB neutral grip press 4x10
B1. Clapping push-ups 4x12
B1. Banded face pull 4x20

C. Conditioning

Row/ski 5x1k, light pull 2 min between

D. Work Capacity

5 rounds, not for time

100' trap bar farmers carry
10 wall walks
10 strict pull-ups

E. Gymnastics

10 AMRAP

3-5 unbroken ring MU

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#cronusfit #rltw #besomebody #earnit #paytheman