6/26/2019

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Functional Fitness

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Hump Day. We’ve got a lot of core work on the program today. Make sure you’re maintaining a braced core on deadlifts. Remember, we’re doing an explosive deadlift, not a clean. Otherwise, we’ve got a lot of positional work both on the accessory and gymnastics pieces. Enjoy your active recovery day tomorrow.


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

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A. Strength

Tempo DL (X221) 5x3 @ 75%

B. Metcon

12 AMRAP

20/15 cal AAB
20 KB DL (70/53)
20 KB Swing (70/53)
20 GHDSU

C. Accessory

Single arm unsupported landmine row 3x15 ea arm

Deficit double DB RDL 3x12 (focus on good stretch in hamstrings at bottom)

BB Front rack single leg box step up 3x10 ea leg (focus on isolating working leg)

D. Conditioning

Row/ski 4 sets of 5 min on/2 min light pulls

Pace at roughly 5k pace for work sets. 2 min of light pulls should just be light enough to recover and keep moving

E. Gymnastics

12 EMOM, alternating

1 L-sit rope climb
20 banded pushups (wrap band around back)
5 Tempo deficit HSPU (4/2") @ 3121 tempo

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Cronus Fit