7/21/2025

Written By Cronus Fit

Functional Fitness

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Last week of base building before transitioning into tempo work. Scale the barbell as needed for the work capacity piece.

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

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A. Hypertrophy

A1. BB front squat 5x10
A1. BB good morning 5x10

B. Accessory

B1. Single leg RDL 3x12
B1. Weighted front lunge 3x12
B2. Strict T2B 3x10
B2. Banded hip clamshells 3x20 ea leg

C. Conditioning

EMOM, alternating, until failure
1-2-3... cal AAB
1-2-3... burpee

D. Work Capacity

30 AMRAP
400m run
10 BB backrack box step over (135/95 over 24/20)
12 squat clean (135/95)
15 shoulder to overhead (135/95)

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7/19/2025