Functional Fitness

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Happy Monday. Check out this week’s podcasts, if you haven’t already. This week marks the last full training week before the Open kicks off next week. Make sure you guys use #cronusfit in your profile to be included on our custom leaderboard.

For today’s training, we’ve got a few grunt work pieces in the metcon and interval piece. For the squats, start around 60% and slowly work up to a heavy set of 3. On the metcon, focus on developing that “cycling” pace and pay attention to your transitions. For the interval, we want repeatable reps on the burpee box jump overs.

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

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A. Strength

Backsquat 6x3

Build up to heavy set of 3

B. Accessory

Single leg KB RDL 3x15

DB Bulgarian split squat 3x15

Banded Paloff press 3x20

C. Metcon

12 AMRAP

8 C2BPU
20/15 cal row
16 WB (20/14)

D. Interval

4x3 AMRAP, rest 1:00 between

20/15 cal row
AMRAP burpee box jump over (24/20)

E. Gymnastics

12 EMOM, alternating

4 ring MU
20 pistols
100 DU
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Functional Fitness

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The weekend’s here. Today’s metcon is a long grinder of 3 AMRAPs similar to last week. Like last week, we don’t want a full effort on each AMRAP, we want a sustainable pace for all 6 of the AMRAPs. Compare your reps from the first round to the second round and see if you’re staying consistent.

A/B/C mandatory. D optional.

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A. Strength

Pause push press 5x3

Work up to heavy set of 3 (2 sec pause in dip)

B. Accessory

Bottom up KB Press 3x15

Sorenson hold 3x30s

Weighted box step ups 3x15 ea leg

C. Metcon

2 rounds, rest 5:00

5 AMRAP
9 HSPU
9 deadlift (225/155)

Rest 2 min

5 AMRAP
12 T2B
12 squat clean (135/95)

Rest 2 min

5 AMRAP
15 pull-up
15 alternating DB snatch (50/35)

D. Gymnastics

15 minutes of HSW practice
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Functional Fitness

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Happy Friday crew. Hope everyone enjoyed their active recovery day yesterday. On today’s Oly work - try and touch and go your reps and try to work on maintaining solid positioning. The two metcons today are focusing on work capacity/grunt work Get after it.

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

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A. Oly

10 EMOM 2 PC+PJ @ 70%

Try to cycle

B. Accessory

DB alternating Z-press 3x15

Pushup plank hold shoulder taps 3x20 ea arm

Chin up 3x12

C. Metcon

4 RFT (12 min cap)

30 WB (20/14)
20 GHDSU
30 KB swing (53/35)

D. Metcon

3 RFT (12 min cap)

30/24 cal row
20 power clean and jerk (95/65)
10 bar MU

E. Work Capacity

20min E2MOM

Run 200m, rest walk remainder

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Functional Fitness

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Active recovery day. We’ve had a pretty solid week of training with a good amount of volume. Take advantage of the rest day and take care of your body. Get a good night’s sleep, eat some solid food, and do your stretching and mobility work. As usual, you can choose your active recovery modality, but we’ve got a bike on the program today. Again, the point is to not get a workout, but to just get the blood flowing.

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Active Recovery

Bike 60 min

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Functional Fitness

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We’ve got a ton of volume for today’s training today. The metcon is an alternating barbell cycling/gymnastics piece. Try to hit big sets on the movements and use the double unders as a “recovery”. The interval and conditioning pieces today are just pure work. Get after it.

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

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A. Strength

Front squat 6x3

Work up to heavy set

B. Accessory

Single arm unsupported DB/KB row 3x15

Banded good morning 3x20

Strict T2B 3x10

C. Metcon

For time (15 min cap)

20 power snatch (115/75)
100 DU
20 pull-up
100 DU
20 OHS (115/75)
100 DU
20 C2BPU
100 DU
20 power clean (115/75)
100 DU
20 bar MU
100 DU
20 front squat (115/75)
100 DU

D. Metcon

16 min E4MOM (4 rounds)

20/15 cal row
20 GHDSU
20/15 AAB cal
20 burpees

E. Work Capacity

AAB for max cals

3 sets of:
3 min at moderate pace
1 min at recovery
1 min at hard pace
2 min at recovery

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Functional Fitness

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We’ve got 2 previous open workouts for training today. One that is a shorter sprint with fast cycling or a long amrap. Between both pieces, your transitions will be key, so make sure you are being smart with your set up and being quick transitioning between exercises.

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

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A. Oly

10 EMOM 2 power snatches @ 60-70%

B. Accessory

I/Y/T 3x15

Pull-up 3x10

Banded Paloff Press 3x20

C. Metcon

Open 13.2

10 AMRAP

5 shoulder to overhead (115/75)
10 deadlift (115/75)
15 box jump (24/20)

D. Metcon

Open 18.1

20 AMRAP

8 T2B
10 Dumbbell Hang Clean-and-Jerks (50/35 lb)
14/12 calorie Row

E. Work Capacity

Row 3x2k, rest 2:00

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Functional Fitness

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Happy Monday. Hope everyone had a great weekend. We’re back to training. For the interval piece, we want repeatable efforts. Keep your intervals consistent and don’t go out too hot. For the gymnastics piece, take as much break in between sets as you need. Your score is total reps completed.

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

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A. Strength

10 EMOM, 3 BS @ 70%

B. Accessory

Single leg KB RDL 3x15

Bulgarian split squat 3x15

Banded facepull 3x20

C. Metcon

Open 14.4

14 AMRAP

60 calorie Row
50 Toes-to-Bars
40 Wall Ball (20/14)
30 Cleans (135/95)
20 Muscle-Ups

D. Interval

4x3 AMRAP, rest 1:00

2-4-6...Hang power clean (95/65)
Thruster (95/65)

30 DU between rounds - 2/2/30,4/4/30...

E. Gymnastics

8 AMRAP

2-4-6-8... unbroken strict HSPU
If you break a set, start from the bottom again
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Functional Fitness

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Cheers to the weekend. The metcon today is an aerobic piece composed of intervals. You’ll be doing a total of 24 min of work with 13 min of rest interspersed. Try to push each AMRAP and take advantage of the rest periods. The gymnastics piece is also an interval piece, so make sure you’re pushing the pace as well.

A/B/C mandatory. D optional

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A. Strength

Touch and go deadlift, 10/8/6/4/2

Ascending weights (roughly 65/75/80/90/95%)

B. Accessory

L-sit chin up 3x8

Banded hip thrust 3x20

Bottom up KB carry 3x25'

C. Metcon

2 rounds, rest 5:00 between rounds

4 AMRAP

15 box jump over (24/20)
12 push press (95/65)
9 T2B

Rest 2 min

4 min max cal row

Rest 2 min

4 AMRAP
20 cal AAB
20 WB (20/14)
20 KB swing (70/53)

D. Gymnastics

16 E4MOM (4 rounds)
2 pegboard ascents
10 sandbag cleans (100/50)
15 HSPU
100 DU

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Functional Fitness

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Happy Friday. We’e got a bunch of good pieces to choose from for today. For the oly piece, work up to a heavy 3 rep touch and go power clean. The two metcons have similar feels in terms of rounds, but again, they have different focuses. C is DB’s and gymnastics, whereas D is mainly gymnastics. For the work capacity piece, sprint each 100m as hard as you can.

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

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A. Oly

Touch and go power clean 5x3

Work up to a heavy set

B. Accessory

DB Z-press 3x8

Band pull aparts 3x25

DB bulgarian split squat 3x10

C. Metcon

4 RFT (15 min cap)

10 DB hang clean thruster (50/35's)
15 GHDSU
10 DB Man makers (50/35)
15 pull-ups

D. Metcon

5 RFT (10 min cap)

6 bar MU
50 DU
12 burpee to 6" target

E. Work Capacity

10 rounds, not for time

Sprint 100m, walk back to start

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Functional Fitness

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Get outside for a ruck for active recovery today. Gas masks optional. Get outside and get the blood flowing - no need to smoke yourself. The weight is just suggested - feel free to go lighter or heavier if you want, but our goal is to move, not to get a workout. Enjoy.

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Active Recovery

Ruck 60 min (40/20)

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Functional Fitness

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Today’s strength work is more of a conditioning piece than a traditional strength piece. We’re doing Tabata thrusters - so 8 rounds of 20 seconds work and 10 seconds rest. However, rest has to be in the front rack position. The goal of the Tabata is do work as hard as you can for the 20 seconds. Do not pace the rounds. As far as the interval piece, stick to a plan and try to repeat it through all 4 rounds, whether you’re going unbroken or breaking the reps.

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

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A. Strength

Tabata thruster (65/45)

Rest in front rack

B. Accessory

Banded face pull 3x20

Nose and toes handstand hold 3x30s

Single leg KB RDL 3x10

C. Metcon

For time (12 min cap):

100 WB (20/14)
100 cal row
100 T2B

Can complete/break reps however you want. If unable to complete at 12 min, score is total reps

D. Interval

16 E4MOM (4 rounds)

Run 200m
12 HSPU
6 ring MU

~2 min per round

E. Work Capacity

Run 3x1 mile, rest walk 3:00

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Functional Fitness

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We’ve got two metcons to choose from today. A sprint-y barbell cycling metcon or a long gymnastics grinder metcon. Both test different capacities and capabilities, so choose what you need to work on. On the snatch work, drop and reset each rep and work up to a heavy double. Don’t take more than 6 work sets.

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

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A. Oly

Snatch - work up to heavy double

Drop and reset each rep (max 6 sets)

B. Accessory

I/Y/T 3x10

Tempo pushups 3x8 (3333 - 1" off ground in bottom)

Banded Pallof press 3x20

C. Metcon

For time (8 min cap):

10 power clean (155/105)
100 DU
10 hang squat clean (155/105)
100 DU
10 thruster (155/105)
100 DU
10 power jerk (155/105)

D. Metcon

"Mary"

20 AMRAP

5 HSPU
10 pistols
15 pull-ups

E. Work Capacity

Row 6x50 cal, rest 1:30
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Functional Fitness

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It’s Monday and our 3rd week of our Open prep cycle. On the interval piece, scale the reps so that you’re working for approximately 3 min per round, that way you have time to recover between rounds. Otherwise, everything else is fairly self explanatory. Two and a half more weeks until 20.1.

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

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A. Strength

Back squat 3x5 @ 70-80%

B. Accessory

Banded good morning 3x20

Bottom up KB press 3x10

Push up plank hold 3x30s

C. Metcon

15 AMRAP

2k row into:

3-6-9... Thruster (95/65)
C2BPU

D. Interval

4 RFT, rest 1:00 between rounds

20 DB snatch (50/35)
20 T2B
20 DB hang clean and jerk (50/35, switch every 5)
20 GHDSU

~3 min work per round

E. Gymnastics

15 min Handstand walk practice

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Functional Fitness

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Our accessory work this cycle is mainly oriented around high rep prehab work in order to counter some of the repetitive movements that we keep hitting in this cycle. As a result, don’t neglect the accessory work. It’ll help keep your joints and body feeling better and more resilient.

A/B/C mandatory. D optional.

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A. Strength

Push press 4x5

Building sets. Start ~60%

B. Accessory

Pendlay row 3x20

Hip circle air squats 3x20

Banded good morning 3x20
Superset
Hip bridge 3x20

C. Metcon

For time (15 min cap)

30 sandbag over shoulder (150/100)
400m run
30 C2BPU
400m run
30 strict HSPU

Rest 5:00

For time (15 min cap)

40 deadlift (225/165)
500m row
40 T2B
500m row
40 hand release push ups

D. Gymnastics

15 min handstand walk practice

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Functional Fitness

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It’s Friday homies and homettes. Get your weekend started off on the right foot. We’ve got pure work on the program today. The oly work is meant to be done in an unbroken set. Get comfortable cycling a moderately heavy bar.

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

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A. Oly

10 min E2MOM (5 rounds) building sets - start at roughly 60% and work up

Power clean + power jerk + hang squat clean + split jerk + squat clean

B. Accessory

Weighted wall squat hold 3x30s

DB Z-press 3x8

Banded face pull 3x20

C. Metcon

3 RFT (15 min cap)

Run 400m
15 DB hang squat clean (50/35)
21 pull-up

D. Metcon

12 AMRAP

Row 20/16 cal
10 KB Swing (70/53)
2-4-6... ring MU

E. Work Capacity

20 E2MOM (10 rounds)

AAB 14/8 cal - 90%+ intensity

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#cronusfit #rltw #besomebody #earnit #paytheman