12/13/2023

Functional Fitness

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We’ve got two interval type pieces today. The conditioning piece should test your legs. You should finish each round with 10-15 seconds left. For the interval piece, you’re going to increase the difficulty each round by scaling up the gymnastics as well as the thruster weight.

A/B mandatory. Pick 1 out of C/D/E.

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A. Strength

Deadlift 1x5@ 75%, 2x3@85%, 1x1+@95%

B. Accessory

BB bent over row 3x12
BB front rack reverse lunge 3x10 ea leg
Banded half kneeling Paloff press 3x20 ea side

C. Conditioning

20 min EMOM, alternating
15/12 cal AB
10 KBS, 10 Goblet squat (53/35)

D. Metcon

6 RFT
12 power snatch (115/75)
12 OHS (115/75)
12 bar facing burpees

E. Interval

3x6 AMRAP, rest 2:00
15/12 cal AAB
12 T2B/pullup/C2BPU
9 thruster (95/65, 115/75, 135/95)

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