12/23/2019

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Functional Fitness

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We hope everyone’s Christmas block leave is going awesome. If you’re home and not able to hit the training as hard as normal, don’t worry too much about it. A week won’t negatively affect your gains. If you’re able to train, we’re back to our normal hypertrophy work. We’re slightly upping the volume this mini-cycle after last week’s mini-deload. Enjoy your time off with friends and family

A/B mandatory. Pick one from C/D/E. 

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A. Hypertrophy

A1. BB front squat 4x12
A1. DB reverse lunge 4x15

B. Accessory

B1. Single leg RDL 4x10
B1. Wall sit 4x:30s
B2. Strict T2B 4x10
B2. Banded hip thrust 4x20

C. Conditioning

Tempo run 3.5 miles

D. Work Capacity

20 AMRAP

50' Single arm DB overhead lunge (50/35)
20 DB snatch (50/35)
50' Single arm DB overhead lunge (50/35)
20 DB Goblet squat (50/35)
50 DU

E. Gymnastics

10 AMRAP

21 KB Swing (53/35)
15 ring dip
9 strict HSPU

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#cronusfit #rltw #besomebody #earnit #paytheman

Cronus Fit