Functional Fitness

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Bless up, it’s Friday. Crush today’s training and crush the weekend. We’ve got a couple good pieces to choose from, but make sure you’re doing the conditioning work. We’re going to continue base building for the next couple months. Keep pushing it.

A/B/C mandatory. D/E optional.

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A. Oly

3 pos hang clean(hi hang, knees, and low hang) 5x2 @ 70%

B. Accessory

Pause split jerk (2 sec pause) 5x3 @ 70%

Single arm landmine row 4x10

Banded face pull 4x20

Strict T2B 4x10

C. Conditioning

Run 4 sets (600-400-200m)
Rest 1 min between distances, rest 4 min between sets. Roughly 75-80% intensity - focus on consistent splits

D. Metcon

20 AMRAP

10 cal AAB
20 WB (20/14)
10 ring dip
20 American kettlebell swing (53/35)

E. Gymnastics Accessory

3 sets of ascending ladder (1-2-3...) of unbroken strict pull up and strict HSPU

Immediate transitions between movements. Rest 3 minutes between sets

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#cronusfit #rltw #besomebody #earnit #paytheman