Functional Fitness

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Well we’re now to our off season programming. Similar to last year, we’ll start off with a hypertrophy/base building block. The focus on this block is to build some lean body mass while also maintaining/increasing work capacity. As a result, there is a lot of volume in this block. The only mandatory pieces will be the hypertrophy piece and accessory piece (both of which are essentially bodybuilding). These pieces are constructed as supersets or cluster sets. Do each block with the same numbers as a super set (Example, do the front squats and reverse lunges as a superset). Tackle at least 1 out of C/D/E. We won’t list percentages so that you guys can choose weights that’ll be challenging for you. Since it’s bodybuilding work, it’ll probably be around 60-70%-ish for the majority of what we’ll do. Enjoy.

A/B mandatory. Pick 1 out of C/D/E based on perceived weakness.

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A. Hypertrophy

A1. BB front squat 4x10
A1. DB reverse lunge 4x12

B. Accessory

B1. Single leg RDL 4x10
B1. Wall sit 4x30s
B2. Weighted pistols 4x10
B2. Banded hip thrust 4x20

C. Conditioning

Run 4 miles @ 70%

D. Work Capacity

For time: (20 min cap)
150 WB (30/20)
EMOM, including 0:00, 6/4 cal AAB

E. Gymnastics

15 EMOM (alternating)
15 C2BPU
30 second hanging L-sit hold
50 DU

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#cronusfit #rltw #besomebody #earnit #paytheman