Functional Fitness

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Friday, Friday, Friday. Get after today’s training and enjoy your weekend. Keep your row intervals consistent between sets. Shoot for roughly an 80% effort on each interval.

A/B mandatory. Pick 2 out of C/D/E.

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A. Oly

C+J 2@60%, 2@70%, 2@80%, 2x2@85%, 2x2@90%, 2x1@95%

B. Accessory

Banded face pull 3x20

Ring push up plank hold (keep feet in rings ~6 inch off ground) 3x 0:30

Single arm DB overhead lunge 3x10 ea leg/arm

C. Metcon

15 AMRAP

100 DU
20 pull ups
20 pistols (total)

D. Conditioning

Row 3 sets of (1000m, 750m, 500m)

Rest row 1:00 between sets, Rest 4:00 between sets

E. Gymnastics

5 rounds, not for time

Handstand walk 50'

If unable HSW, do 20 shoulder taps against wall

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Functional Fitness

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Get outside for today’s active recovery. If you want to throw on a ruck, go for it. Our goal isn’t necessarily to get a workout, but to get the blood flowing. Do the calisthenics at a 50% effort for completion, not for time.

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Active Recovery

Hike 60 min

E6MOM: 10 burpees, 10 squat jumps, 10 jump lunges

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Functional Fitness

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Hump Day. Burpees and barbell cycling, what else do you need? Keep your runs consistent on the conditioning piece. We want repeatable efforts at your 1 mile pace. Enjoy the active recovery day tomorrow.

A/B mandatory. Pick 2 out of C/D/E.

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A. Strength

DL 1x3@ 70%, 1x3@80%, 1x3+@90%

B. Accessory

Pendlay row 3x10

Weighted GHD back extension 3x15

Strict T2B 3x10

C. Metcon

12 AMRAP

10 power clean (135/95)
10 bar facing burpees
10 front squat (135/95)
10 bar facing burpees
10 shoulder to overhead (135/95)
10 bar facing burpees

D. Conditioning

Run 8x400m, rest 1:30

Pace at mile pace

E. Gymnastics

For time:

30 strict HSPU
30 kipping HSPU

Every 1:00 including 0:00, do 10 T2B

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Functional Fitness

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Nothing crazy on the program for today, just a lot of grunt work. Get after the pieces today and enjoy the grind. Keep your wattage at 90%+ effort for the AAB. If you’re doing them right, you’ll probably drop some time as the rounds progress.

A/B mandatory. Pick 2 out of C/D/E.

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A. Oly

SN 2@60%, 2@70%, 2@80%, 2x2@85%, 2x2@90%, 2x1@95%

B. Accessory

Bottom up KB press 3x10

Single arm unsupported bent over DB row 3x10

KB Goblet tempo squat 3331 3x8

C. Metcon

For time:

Row 30/25 cal
30 WB (20/14)
30 box jump over (24/20)
Row 25/20 cal
25 WB (20/14)
25 BJO (24/20)
Row 20/15 cal
20 WB (20/14)
20 BJO (24/20)

D. Conditioning

20 min E2MOM (10 rounds)

AAB 14/10 cal AHAP

E. Gymnastics

3 RFT

2 pegboard ascents
20 GHDSU
100 DU

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Functional Fitness

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Happy Monday. Back onto our grind. We’re getting down to the last couple weeks of this cycle. In September, we’ll transition and start our next mesocycle - the CrossFit open prep cycle. As a result, make sure you guys are hitting the conditioning work as we will ramp up the intensity with our metcons for the Open prep cycle.

A/B mandatory. Pick 2 out of C/D/E.

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A. Strength

BS 1x3@ 70%, 1x3@80%, 1x3+@90%

B. Accessory

BB RDL 3x10

DB Bulgarian split squat 3x10

Weighted pull up 3x8

C. Metcon

For time:

30 C+J (135/95)
10 HSPU
10 T2B
50 DU
20 C+J (135/95)
12 HSPU
12 T2B
50 DU
10 C+J (135/95)
15 HSPU
15 T2B
50 DU

D. Conditioning

Row/ski 3x2k, rest 3:00

Pace @ 5k

E. Gymnastics

For time:

30 bar MU

Every break - run 200m

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Functional Fitness

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Happy Saturday. Grab a homie for today’s suck fest. The reps stay the same, but the deadlift weights ascend. Get after it.

A/B mandatory. Pick 2 out of C/D/E.

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A. Strength

OHP 1x5@ 65%, 1x5@75%, 1x5+@85%

B. Saturday Suck Fest

For time in teams of 2, split reps as needed

Row 250 cal

into 4 Rounds

50 T2B
50 burpee box jump over
50 deadlift*

*Deadlifts ascend at 185/125, 225/165, 275/205, 315/245

C. Strongman

Zercher carry 5x100' AHAP

D. Accessory

BB bench 3x8

EZ bar curl 3x15

Weighted dip 3x10

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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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Friday. Get after today’s training and enjoy your weekend. A couple chippers to choose from and then an interesting conditioning piece. We want to focus on being able to row based on feel/sound. The intent is to learn how to stay consistent over 5 minute intervals without having to rely on the monitor.

A/B mandatory. Pick 2 out of C/D/E.

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A. Oly

C+J 2@60%, 2@70%, 2@80%, 2x2@85%, 2x2@90%

B. Accessory

Banded facepull 3x20

DB/KB Bulgarian split squat 3x10

Weighted pullup 3x8

C. Metcon

For time:

40 DB Snatch (70/50)
Run 400m
40 C2BPU
Run 400m
40 WB (30/20)
Run 400m

D. Conditioning

Row 5x5 min, rest 2:00

Row for calories. Cover the monitor. Use the first 5 min to set your goal cals. For every 1 cal over/under the first interval, do 1 burpee over the rower. Must complete burpees in the 2:00 rest window

E. Gymnastics

2 RFT

10 bar MU
20 HSPU
30 GHDSU
40 walking lunges (total)

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Functional Fitness

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Some pool work for today’s recovery work. Get your stretching/mobility work in and get some solid rest and recovery.

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Active Recovery

Swim 45 min

E5MOM 15 pushups, 20 rear lunges (total)

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Functional Fitness

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Hump Day. The metcon today is a nice spin on interval work. The reps go down per round, but the weight for the hang power cleans go up. Don’t full send each interval - the 2:00 isn’t a ton of time to recover if you go out hot. Instead, try and pace each round so you’re not digging yourself into a hole for the last round.

A/B mandatory. Pick 2 out of C/D/E.

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A. Strength

DL 1x5@ 65%, 1x5@75%, 1x5+@85%

B. Accessory

Banded pendlay row 3x10

Landmine cauldron 3x12 each direction

Weighted GHDSU 3x15

C. Metcon

3x4 AMRAP, rest 2:00 between AMRAPs

Hang power clean
Bar facing burpees
Cal AAB

Reps descend per AMRAP: 21-15-9 (21 HPC, 21 BFB, 21 cal AAB, then 15 HPC, 15 BFB, cal AAB, then 9)
Weights on hang power clean ascend (115/85, 135/95, 155/105)

D. Conditioning

Row 10x500mRest 1:00

E. Gymnastics

3 RFT

75 DU
50 air squats
25 pull-up
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Functional Fitness

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Everything’s relatively self explanatory today. We’re pushing up the weights for our olympic lifts for the rest of the cycle. Keep your technique consistent through all weights and intensities - no misses. For the metcon piece, you’re essentially doing a double KB snatch. Get the bells overhead, but no need for them to go all the way around your hand.

A/B mandatory. Pick 2 out of C/D/E.

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A. Oly

SN 2@60%, 2@70%, 2@80%, 2x2@85%, 2x2@90%

B. Accessory

I/Y/T 3x10

Strict C2BPU 3x8

Single arm KB/DB overhead lunge 3x10 ea arm

C. Metcon

10-20-30-40-50

Cal ski
Double KB swing (53/35)

D. Conditioning

20 E2MOM

15/12 cal row/ski

E. Gymnastics

8 AMRAP

2-4-6-8...

T2B
Ring dip

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Functional Fitness

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Happy Monday. We’re on the second block of our 5/3/1 strength cycle. For this cycle, we’re going to add 10-20 lbs to our training max for percentage work this week. So if our training max was 365 last week, we’re going to use 375-385 this week depending on how last week felt. Go based on how you feel, and if last week was easier, feel free to go higher this week. For the metcon piece today, make sure you are being aware of managing fatigue in your legs. You should be able to do both movements unbroken, but if you go too hard/fast, you’ll suffer in the second set.

A/B mandatory. Pick 2 out of C/D/E.

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A. Strength

BS 1x5@ 65%, 1x5@75%, 1x5+@85%

B. Accessory

Single leg KB RDL 3x10

BB front rack box step up 3x10

Strict T2B 3x10

C. Metcon

2 RFT, rest 3:00 between rounds

21-15-9
Thruster (95/65)
Box jump over (24/20)

D. Conditioning

Run 5x800m, rest 2:00

Pace at goal mile pace

E. Gymnastics

8 AMRAP

1-2-3... muscle up

10/8 cal AAB

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Functional Fitness

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Happy Saturday. Today’s suck fest shouldn’t take as long as some of our previous Suck Fests. We’ll be doing an ascending weight of ground to overhead. You can get the weight overhead however you like - snatch, power clean/push press/push jerk/split jerk. However you want to do it.

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A. Strength

OHP 1x5@ 75%, 1x3@85%, 1x1+@95%

B. Saturday Suck Fest

For time:

Run 1 mile

4 rounds:
20 T2B
30 box jump over (24/20)
20 ground to overhead (115/75)

Weights ascend as 135/95, 155/105, 185/125

Run 1 mile

C. Strongman

Farmer carry 5x100' AHAP

D. Accessory

DB alternating bench 3x8 ea arm

EZ Bar curl 3x15

Dips 3x15
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Functional Fitness

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Happy Friday. The interval piece today is pretty much working on your ability to cycle DT. Try to keep your bar facing burpees consistent between rounds. Be careful on the gymnastics piece - if you’re not pacing the ring dips, your shoulders will burn out and you will be hurting on the HSPU. Just something to think about before you start the workout.

Have a great weekend.

A/B mandatory. Pick 2 out of C/D/E.

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A. Oly

C+J 3+1@60%, 3+1@70%, 2x(3+1)@80%, 3x(3+1)@85%

B. Accessory

Band face pull 3x20

I/Y/T 3x10

Single leg KB RDL 3x12

C. Metcon

5x3 AMRAP, rest 1:00

12 DL (155/105)
9 Hang power clean
6 shoulder to overhead
AMRAP bar facing burpees in remainder

D. Conditioning

Row 5x6 minutes, recovery row 2:00

Pace at 5k pace

E. Gymnastics

3 RFT

40 air squats
20 ring dip
10 HSPU

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Functional Fitness

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Active recovery day. Pretty straightforward. Hopefully you can get outside on a bike, but if not, indoors is fine. Get a good night’s sleep and get some stretching and mobility work in. Your body will feel much better tomorrow if you take care of it today.

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Active Recovery

Bike 60 min

E5MOM, 15 pushups, 15 squats

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Functional Fitness

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Lot of legs on today’s programming between the metcon and conditioning. Make sure you’re hitting your active recovery hard tomorrow and really focusing on recovering for the week. For the metcon piece, try and cycle your front squats and box jump overs quickly and use the lunge as a time to “recover”. For the gymnastics piece, make sure you have a solid strategy before you start the piece. Quick singles on power cleans are probably your best bet.

Enjoy your day off tomorrow.

A/B mandatory. Pick 2 out of C/D/E.

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A. Strength

DL 1x5@ 75%, 1x3@85%, 1x1+@95%

B. Accessory

Pendlay row 3x8

Weighted chin up 3x6

Push-up plank shoulder tap 3x20 ea arm (focus on keeping torso straight)

C. Metcon

5 RFT

10 front squat (135/95)
10 burpee box jump over (30/24)
100' DB overhead walking lunge (50/35 switch at 50')

D. Conditioning

AAB 6x30 cal, rest 2:00

E. Gymnastics

For time: 75 C2BPU

Every break, 10 power clean (135/95)

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#cronusfit #rltw #besomebody #earnit #paytheman