1/12/2026

Functional Fitness

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Nothing fancy for today. For the interval piece, you’ll be doing the goblet squat and snatch with a single KB.

A/B mandatory. Pick 2 out of C/D/E.

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A. Strength

Zercher squat 1x3@ 70%, 2x3@80%, 1x3+@90%

B. Accessory

Single leg RDL 3x10
BB backrack weighted rear lunge 3x8 (ea leg)
Banded glute bridge hold 3x30sec

C. Conditioning

Row/ski 3x2k, rest 2:00

D. Metcon

15 AMRAP
21/18 cal AB
15 BB front squat (115/75)
9 bar facing burpees

E. Interval

20 min E4MOM (5 rounds)
12 double KB hang clean and press (53/35's)
18 goblet squat (53/35)
24 KB snatch (53/35)

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#cronusfit #rltw #besomebody #earnit #paytheman