9/23/2019

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Functional Fitness

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Happy Monday. Hope everyone had a great weekend. We’re back to training. For the interval piece, we want repeatable efforts. Keep your intervals consistent and don’t go out too hot. For the gymnastics piece, take as much break in between sets as you need. Your score is total reps completed.


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

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A. Strength

10 EMOM, 3 BS @ 70%

B. Accessory

Single leg KB RDL 3x15

Bulgarian split squat 3x15

Banded facepull 3x20

C. Metcon

Open 14.4

14 AMRAP

60 calorie Row
50 Toes-to-Bars
40 Wall Ball (20/14)
30 Cleans (135/95)
20 Muscle-Ups

D. Interval

4x3 AMRAP, rest 1:00

2-4-6...Hang power clean (95/65)
Thruster (95/65)

30 DU between rounds - 2/2/30,4/4/30...

E. Gymnastics

8 AMRAP

2-4-6-8... unbroken strict HSPU
If you break a set, start from the bottom again
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Cronus Fit