12/1/2025

Functional Fitness

_________________________________________________

Last week of base building before transitioning into our tempo/positional block. For the conditioning piece, use the AAB as “active recovery” between efforts

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

_________________________________________________

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)

_________________________________________________

#cronusfit #rltw #besomebody #earnit #paytheman