1/7/2020

Functional Fitness

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For the work capacity piece, you’re essentially doing a 30 AMRAP, but at a 70-80% intensity. We're not looking for maximal efforts on these pieces, rather, we’re trying to build general work capacity so we want a steady effort where you’re moving continuously and not resting.

A/B mandatory. Pick one from C/D/E.

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A. Hypertrophy

A1. Chin up 4x10 (add weight if needed)
A1. Single arm bent over row 4x12

B. Accessory

B1. BB Z-press 4x8
B1. Banded face pull 4x20
B1. Push-up plank on ring 4x:30s

C. Conditioning

Run 5x800m, rest 2:00 between

D. Work Capacity

30min circuit

10 DB man maker
10 DB box step over (24/20)
2 rope climbs
10 DB thrusters
10 DB Box step over (24/20)
2 peg board ascents

E. Gymnastics

15 EMOM, alternating

12 burpees to 6" target
12 T2B
12 HSPU

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#cronusfit #rltw #besomebody #earnit #paytheman