Functional Fitness

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Happy Monday crew. We’re on week 10 of our off season programming and week 10 of 15 of our hypertrophy mesocycle. We’ve got a mini-deload this week so it’ll be very similar to the one we had in week 5. We’re dropping the volume/intensity a little bit in order to give your body a little break before we go through the final 5 weeks of our hypertrophy cycle. Give an 75-80%-ish effort this week. If you’re feeling good, feel free to increase the intensity, but likewise, if you’re feeling beat up, take more of a de-load this week.

A/B mandatory. Pick one from C/D/E.

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A. Strength

Front squat 4x10@60%

B. Accessory

Bulgarian split squat 3x10
Weighted chin up 3x8
Single leg RDL 3x10

C. Conditioning

Row/ski 5k

D. Work Capacity

25 AMRAP

20 cal ski
20 KBS (70/53)
20 cal AAB
20 single arm KB hang clean and press (10 ea side then switch 53/35)

E. Gymnastics

10 AMRAP
8 strict pull-up
12 burpees
20 pistols

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#cronusfit #rltw #besomebody #earnit #paytheman