12/6/2019

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Functional Fitness

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Happy Friday crew. We’re going to start incorporating more KB exercises into our workouts. Like we mentioned last week, we’re going to emphasize odd object movements to not only build core stability but also provide some novel stimuli from traditional barbell movements.


A/B mandatory. Pick one from C/D/E. 

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A. Hypertrophy

A1. KB Deadlift 4x10
A1. Reverse hyper 4x10

B. Accessory

B1. DB bulgarian split squat 4x10
B1. BB Pendlay row 4x8
B1. Wall sit hold 4x30s

C. Conditioning

Run1 mile, rest 4:00
2x800, rest 2:00
4x400, rest 1:00
8x100m, rest 2:00 (fast)

D. Work Capacity

32 min E4MOM (8 rounds)

10 R single arm KB DL
10 R single arm KB swing
10 R single arm KB push press
10 L single arm KB DL
10 L single arm KB swing
10 L single arm KB push press
Row remainder

E. Gymnastics

12 AMRAP

5 squat snatch (165/115)
5 bar MU
50' HSW

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Cronus Fit