3/6/2023

Functional Fitness

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And with that, we’re done with the 2023 open. Don’t forget to get your scores in for this week. We’re going to start our off season programming. Screenshot/favorite this workout so you have the blue print for this year. We’re going to have essentially a 40 week off season and then a 10-ish week ramp up pre-open cycle. This off season will be broken down into 6 weeks of “recovery” programming - basically just a short 3-4 piece workout to give you guys a mental/physical break from intensity. Then we’ll do 12 weeks of hypertrophy/base building, transitioning into 6 weeks of tempo/positional work, and finally a 16 week strength block.

As far as this block, hit as much/little as you want and give your body a break from intensity. This programming is meant to give you enough to maintain before we transition into a high volume hypertrophy block.

A/B mandatory. Pick 1 out of C/D.

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A. Strength

Back squat 4x8

B. Accessory

Single leg KB/DB RDL 3x10
Weighted box step up 3x10 ea leg
Wall sit hold 3x30s

C. Metcon

15 AMRAP
5-10-15... wall ball (20/14)
12/9 cal AAB

D. Conditioning

Run 3x1 mile, rest 4:00

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#cronusfit #rltw #besomebody #earnit #paytheman