6/17/2019

Functional Fitness

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It’s Monday, homies. We’re on week 3 of 4 of our tempo mini-cycle. We’re speeding the tempo up slightly. We’ve got several good pieces today between our metcon, conditioning, and gymnastics work. For the gymnastics work, feel free to go up/down on the reps - the focus is to work on cycling capacity and ability to maintain good movement efficiency.

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

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A. Strength

Tempo BS (3331) 5x3 @ 72.5%

B. Metcon

13 AMRAP

1-2-3...DL (315/205), Muscle up

15/10 cal AAB between

C. Accessory

Single leg BB RDL 3x10 ea leg

BB front rack weighted box step up 3x10 ea leg (no back leg push off - isolate front leg)

Strict T2B 3x10

D. Conditioning

Row/ski 4x6 min

2 min rest with light activity

Goal is consistent pacing

E. Gymnastics

15 EMOM, alternating

10 C2BPU
20 pistols
15 GHDSU

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#cronusfit #rltw #besomebody #earnit #paytheman