6/19/2019

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Functional Fitness

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Last day of training before a well deserved rest day. The interval work today is a good one. Again, in keeping with this week’s training theme, focus on a good cycling pace that is consistent and repeatable. Do not go out hard on the burpee box jump over’s and then smoke yourself for the squats and DB step overs.


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

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A. Strength

Tempo DL (3331) 5x3 @ 72.5%

B. Metcon

4x4 AMRAP, rest 2:00

20 burpee box jump over (24/20)
20 double DB front rack squat (50/35)
AMRAP box step overs with DB's in remaining time

C. Accessory

Weighted chin up 3x6

Tabata V-up, rest in hollow

Single arm landmine row 3x10 ea arm

D. Conditioning

16 min AAB

0:15 hard, 0:30 light recovery, 0:30 hard, 0:45 light recovery

Set goal RPM/wattage per interval and stick to it

E. Gymnastics

For time, wearing 20/14 vest

10 rope climbs
150 air squats
10 rope climbs

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Cronus Fit