9/18/2019

Functional Fitness

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Today’s strength work is more of a conditioning piece than a traditional strength piece. We’re doing Tabata thrusters - so 8 rounds of 20 seconds work and 10 seconds rest. However, rest has to be in the front rack position. The goal of the Tabata is do work as hard as you can for the 20 seconds. Do not pace the rounds. As far as the interval piece, stick to a plan and try to repeat it through all 4 rounds, whether you’re going unbroken or breaking the reps.

A/B mandatory. Pick 2 out of C/D/E.

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A. Strength

Tabata thruster (65/45)

Rest in front rack

B. Accessory

Banded face pull 3x20

Nose and toes handstand hold 3x30s

Single leg KB RDL 3x10

C. Metcon

For time (12 min cap):

100 WB (20/14)
100 cal row
100 T2B

Can complete/break reps however you want. If unable to complete at 12 min, score is total reps

D. Interval

16 E4MOM (4 rounds)

Run 200m
12 HSPU
6 ring MU

~2 min per round

E. Work Capacity

Run 3x1 mile, rest walk 3:00

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