4/17/2023

Functional Fitness

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We’re shifting gears into our off season hypertrophy block. This will be 12 week block. We’ll be doing fairly high volume with lower intensity. Most of the lifting work will be supersetted. Instead of “metcon” work we have work capacity pieces. The goal of these pieces is to build volume and capacity.

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

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A. Hypertrophy

A1. BB front squat 4x10
A1. BB reverse lunge 4x12 (ea leg)

B. Accessory

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

C. Conditioning

3 rounds
Row 1:00, rest 0:30
Row 200, rest 0:30
Row 3:00, rest 0:30
Row 4:00, rest 3:00

D. Work Capacity

25 AMRAP
100m KB farmer carry (53/35)
20 double KB clean
20 double KB front rack lunge (total)

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#cronusfit #rltw #besomebody #earnit #paytheman