4/6/2019

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Functional Fitness

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In this off-season prep, we’re also going to add some odd object work in addition to our Saturday Suck Fest workouts. Today’s odd object training has two components - a sandbag hold and a plate pinch. Get comfortable being uncomfortable.

A/B/C mandatory. D optional.

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A. Strength

OHP 4x10@60%

B. Accessory

BB Floor press 4x12

DB curl 4x15

Weighted dip 4x10

C. Saturday Suck Fest

60 AMRAP, wearing 20/14 vest

Run 800m
50 squats
40 DB box step ups (50/35 DB to 24/20" box)
30 pushups
20 pull-ups
10 manmakers (50/35)

D. Odd object

5 rounds, rest as needed between sets (no more than 2 min)

1 min sandbag weighted wall sit into 1 min sandbag bear hug hold

Plate pinch 4x30s (hold a plate between your thumb/fingers for 30s. Choose a challenging weight. Try to avoid using lips/edges on plate)

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Cronus Fit