Functional Fitness

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This is our last week of the hypertrophy block. Hopefully you guys have noticed some gains. We’ll transition into a tempo block next before our strength work. Keep it up. We’ve got some good conditioning pieces today to work on. For the conditioning piece, your overall goal is max cals on the AAB. You won’t get any rest between rounds, so be aware of that and pace accordingly. For the work capacity piece, switch arms for the walking lunge after about 50’. You can switch arms for the windmill whenever you want.

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

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A. Hypertrophy

A1. DB Bulgarian split squat 5x12
A1. BB RDL + Shrug 5x12

B. Accessory

B1. KB tempo goblet squat (3331) 3x8
B1. Banded clamshell 3x20
B2. Strict T2B 3x12
B2. Reverse hyper 3x12

C. Conditioning

30 min E6MOM (5 rounds)
400m run
500m row
20 burpee box jump over (24/20)
AMRAP cal AAB

D. Work Capacity

30 AMRAP

100' single KB overhead walking lunge (53/35)
50 KB swing (53/35)
30 alternating single arm KB squat clean + press (53/35)
10 single arm KB windmill ea (53/35)

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#cronusfit #rltw #besomebody #earnit #paytheman