Functional Fitness

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Happy Monday. We’ve got a mini-deload week. It’s similar to the one we did 5 weeks ago. We’re hitting about the same volume, but drop the intensity to a roughly 60-70% level and just move through the workouts. Again, shoot for about 60-70%.

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

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A. Strength

Front squat 4x10@60%

B. Accessory

Bulgarian split squat 3x10
Weighted chin up 3x8
Single leg RDL 3x10

C. Conditioning

Row 5k

D. Work Capacity

25 AMRAP
20/16 cal ski
20 KB swing (70/53)
20/16 cal AAB
20 single arm KB hang clean and press (10 ea side then switch, 53/35)

E. Gymnastics

10 AMRAP
8 strict pull-up
12 burpees
20 pistols (total)

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#cronusfit #rltw #besomebody #earnit #paytheman