Functional Fitness

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Alright crew. We’re transitioning back into our off season prep work. We’ll be doing a 20-ish base building block then transition into a 20-ish week strength block. We’ll start off with some hypertrophy work and slowly increase the overall volume. This block is about getting big, so we’ll be doing a lot of super sets. 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. 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

Run 4 miles

D. Work Capacity

25 AMRAP
100m KB farmer carry (53/35)
20 double KB clean
20 double KB S2O

E. Gymnastics

24 EMOM (alternating)
8 weighted pull up
30 second hanging L-sit hold
12 reverse hyper
30 second wall sit

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#cronusfit #rltw #besomebody #earnit #paytheman