Functional Fitness

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For the shuttle sprints, measure out a 50m length. You’ll be running 6x lengths each interval, or 3x down and backs.

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

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A. Oly

Snatch complex - low hang snatch, OHS, hang snatch, OHS, hi hang snatch, OHS 6x1

B. Accessory

B1. Weighted pistol 3x10
B1. Bottom up KB press 3x12
B1. Banded paloff press 3x20

C. Conditioning

25 min E5MOM (5 rounds)
300m shuttle sprint (50m lengths)

D. Work Capacity

40 min EMOM, alternating
1 round cindy (5 pull ups, 10 pushups, 15 squats)
100m run
4 DB lungster (power clean, lunge, lunge, thruster, 2x50/35's)
100m run
Rest

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Functional Fitness

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The usual active recovery/conditioning work depending on how you feel. If you’re feeling good, push the pace up and drop the rest time. Otherwise, if you need a break, feel free to use fins or a board and keep the rest times longer.

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Active Recovery

Swim 12x100m
Rest as needed between intervals

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Functional Fitness

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The conditioning piece is a classic bench mark conditioning piece. You should be finishing each interval at about 40-50 seconds. if you’re having difficulty finishing each distance, scale the calories down.

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

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A. Hypertrophy

A1. Push press 5x6
A1. Handstand hold 5x:30s

B. Accessory

B1. DB lateral raise 3x10
B1. BB upright row 3x10
B2. BB shrug 3x15
B2. Band pull aparts 3x25

C. Conditioning

40 EMOM, alternating
15/12 cal AB
15/12 cal row
15/12 cal ski
Rest

D. Work Capacity

30 AMRAP
100m sandbag run (100/75)
8 sandbag ground to overhead (100/75)
10 sandbag row (100/75)
12 sandbag front squat (100/75)

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Functional Fitness

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The work capacity piece is a chipper but make sure you’re approaching it a moderate intensity for this block. It’s a longer chipper so make sure you’re keeping the pace manageable.

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

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A. Hypertrophy

A1. BB RDL + Shrug 4x10
A1. Weight chin up 4x8

B. Accessory

B1. Muscle snatch 4x8
B1. BB Pendlay row 4x8
B1. I/Y/T 4x10

C. Conditioning

Bike for max distance 5x6 min, rest 1:00 between rounds

D. Work Capacity

For completion
10-9-...2-1 Devil press (2x 50/35)
2-4-...18-20 DB box step over (2x 50/35's over 24/20)
8 T2B

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Functional Fitness

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Last week of our hypertrophy/basebuilding block. We’ll transition into a tempo block next week for a 3 week block. Keep working on building resilience in your tissues and building the base. We’ll up the intensity next week for the tempo block before we transition into our strength block.

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

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A. Hypertrophy

A1. BB front squat 4x10
A1. BB Goodmorning 4x12

B. Accessory

B1. Tempo KB Goblet squat (4242) 3x10
B1. Banded hip thrust 3x20
B2. Strict T2B 3x10
B2. Banded Paloff Press 3x20

C. Conditioning

5k row

D. Work Capacity

8 rounds, not for time
Wearing 20/14 vest
100' walking lunge
10 KB Turkish get up (total, 5 ea arm)
10 burpee pullups
30 KB swing (53/35)

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Functional Fitness

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Grab a partner for today’s partner chipper. Split the reps as needed and share the load during the runs. Everything will get progressively heavier as you move through the piece.

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

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A. Saturday Suck Fest

With a partner, split work as needed50 thruster (95/65)
Run 1 mile
50 power Snatch (135/95)
Run 1 mile with 20/14 wall ball
50 power clean and jerk (185/125)
Run 1 mile with 35/20 KB
50 front squat (from the ground, 225/165)
Run 1 mile with 50/35 sandbag
50 deadlift (315/215)

B. Hypertrophy

B1. BB bench 4x8
B1. Ring dip 4x10

C. Accessory

C1. DB Hammer curl 4x15
C1. BB Curl 4x10
C2. Banded tricep pushdown 4x20
C2. Banded face pull 4x20

D. Odd object

5 rounds, not for timeSled push 5x100m, AHAP

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Functional Fitness

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Happy Friday. For the conditioning work, approach the piece at your 80-90% intensity for the distances. The efforts should be repeatable and not kill you.

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

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A. Oly

Clean complex - clean pull, hang power clean, front squat, jerk, hang squat clean, front squat, jerk 6x1

B. Accessory

B1. DB bulgarian split squat 4x10
B1. Heavy single arm bent over row 4x10
B1. Wall sit hold 4x30s

C. Conditioning

Run
1 mile, rest 4:00
2x800, rest 2:00
4x400, rest 1:00
8x100m, rest 2:00 (fast)

D. Work Capacity

5 rounds, not for time
750m row
8 sandbag clean over shoulder (150/100)
12 burpee pull up
16 sandbag squat (150/100)

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Functional Fitness

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Active recovery/conditioning work depending on how you feel. If you don’t have access to a pool, do 45-60 min of low impact, zone 2 recovery work.

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Active Recovery

Swim 1500m
Break/rest as needed

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Functional Fitness

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The conditioning and work capacity pieces are similar in terms of mixed modality pieces with calisthenics mixed with cardio and weight lifting, nothing fancy.

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

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A. Hypertrophy

A1. OHP 4x8
A1. Weighted plate front raise 4x15

B. Accessory

B1. Snatch grip push press 4x6
B1. Landmine cauldron 4x10 ea direction
B2. Bottom up KB press 3x12
B2. DB reverse fly 3x12

C. Conditioning

40 EMOM, alternating
15/12 cal row
2 wall walk + 8 T2B
5 DB devil press (50/35's)
Rest

D. Work Capacity

30 AMRAP
200m run
10 deadlift (225/155)
10 HSPU
200m run
10 pull up
10 ring dip

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Functional Fitness

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If there isn’t a specified weight for the pieces, use your best judgement. Generally speaking, for the hypertrophy/accessory pieces, you’re shooting for a weight that’ll give you 2-4 reps in reserve. It shouldn’t be a hard weight. For work capacity pieces, choose weights that’ll be challenging but not impossible.

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

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A. Hypertrophy

A1. Chin up 4x10 (add weight if needed)
A1. BB pendlay row 4x12

B. Accessory

B1. Kneeling single arm row 4x10
B1. DB curl 4x10
B1. Banded face pull 4x20

C. Conditioning

Row/ski 5x1k, rest 2:00 between

D. Work Capacity

5 rounds, not for time
100m double KB farmer walk
15 double KB clean
15 double KB front squat
15 double KB to overhead

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Functional Fitness

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Hope you guys are enjoying the base building work. It’s nice to have low intensity blocks during training to focus on different priorities. You may not get super strong or fit this block but we’ll build upon the work capacity you develop in later blocks

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

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A. Hypertrophy

A1. BB Back squat 4x10
A1. BB RDL 4x12

B. Accessory

B1. BB Banded good morning 3x12
B1. Weighted box step up 3x12
B2. Strict T2B 3x10
B2. Banded hip clamshells 3x20 ea leg

C. Conditioning

Run 4 miles
4 min @ 2 mile pace, 1 min @ light jog

D. Work Capacity

30 AMRAP
10 sandbag ground to overhead (100/75)
10 strict pull up
100' sled push

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Functional Fitness

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Today’s suck fest is a good mixed modality piece. For the man makers, you’ll be doing a push up, row, row, and then ground to overhead. You can clean it and then shoulder to overhead it. For the lungster, you’ll be doing a power clean, lunge, lunge, then thruster with the sandbag.

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

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A. Saturday Suck Fest

For time
10-9-...2-1 DB man maker (50/35)
1-2...9-10 Sandbag lungster (100/75)
400m run

B. Hypertrophy

A1. DB Bench 4x10
A1. Strict ring dip 4x8-12

C. Accessory

B1. BB Curl 4x12
B1. Banded tricep pushdown 4x20
B2. DB Chest fly 4x10
B2. Banded face pull 4x20

D. Odd object

Single arm farmer carry 5x50' ea arm (AHAP)

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Functional Fitness

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The oly work in this block will be all large complexes that’ll both work on capacity as well as hypertrophy.

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

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A. Oly

Snatch complex (snatch hi pull, hang power snatch, OHS, hang snatch, OHS, snatch) 7x1

B. Accessory

B1. Pistol 4x10 ea
B1. Bottom up KB press 4x10 ea
B1. Ring row 4x12

C. Conditioning

Run
2x800m, rest 2:00
4x400m, rest 1:00
6x200m, rest 2:00

D. Work Capacity

5 rounds, not for time
10-15-25-50 KB swing (53/35)
1-2-3-4 strict C2BPU

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Functional Fitness

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Rest as desired between your swimming intervals. Again, if you’re feeling good, approach it as a conditioning piece. Otherwise, use it is as a recovery piece.

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Active Recovery

Swim
10x100m
8x50m
8x25m

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Functional Fitness

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Pick a challenging weight for the KB movements in D. Feel free to use one or multiple KB’s of various weights.

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

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A. Hypertrophy

A1. Power clean + 3 overhead press 5x2
A1. Ring row 5x10

B. Accessory

B1. Single leg RDL 3x10 ea
B1. Banded Paloff Press 3x20
B2. DB Bent over row 3x10 ea
B2. I/Y/T 3x10

C. Conditioning

Row/ski
4x2k, rest 3:00

D. Work Capacity

30 AMRAP
20 KB squat clean (alternating)
100' KB suitcase carry (split between two arms)
20 KB snatch (alternating)
100' KB overhead walk (split between two arms)

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