Functional Fitness

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We’ve got a mini-deload this week. We’ll be hitting about 80-90% of our usual volume in order to give the body a bit of a break. We’ll do 3 sets of these mini-cycles before we transition into a tempo/strength block.

A/B mandatory. Pick 1 out of C/D/E based on perceived weakness.

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A. Strength

Back squat 4x10@60%

B. Accessory

Single leg RDL 3x10
Weighted pull-up 3x8
Hollow hold 3x30s

C. Conditioning

3 mile tempo run

D. Work Capacity

10 RFT

10/8 cal AAB
15 air squats
30 DU

E. Gymnastics

12 EMOM, alternating

16 pistols (total)
4 ring MU
15 box jump over (24/20)

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Functional Fitness

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Today’s Suck Fest is a real grinder. There’s no other way to describe it. Keep chipping away at the burpee movements. It's a real test of your grit and mental fortitude.

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A. Saturday Suck Fest

For time wearing vest (20/14)
1 mile run
100 burpee pullups
1 mile run
100 burpee box jump over (24/20)
1 mile run
100 burpee T2B
1 mile run

B. Hypertrophy

B1. BB Bench 4x8
B1. BB bent over row 4x12

C. Accessory

C1. BB curl 4x12
C1. Feet elevated pushup 4x15
C1. Banded face pull 4x20

D. Odd object

Yoke carry 5x100' AHAP

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Functional Fitness

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You guys have a bit of intensity for today’s programming. For the conditioning piece, measure out a 50m length and run it 6 times per shuttle sprint (3 times down and back). Your legs will feel it by the 3rd set. Enjoy the weekend.

A/B mandatory. Pick 1 out of C/D/E based on perceived weakness.

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A. Hypertrophy

A1. Deficit Snatch grip Deadlift 4x8
A1. Wall sit 4x:30s

B. Accessory

B1. Weighted pistol 3x10
B1. Strict chin up 3x8
B1. Sorenson hold 3x:30s

C. Conditioning

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

D. Work Capacity

5 RFT (25 min cap)

50' BB overhead walking lunge (95/65)
15 hang squat Snatch (95/65)
50' BB front rack walking lunge (95/65)
15 GHDSU

E. Gymnastics

8 AMRAP

2-4-6... climb the ladder
HSPU
Front squat (135/95)

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Functional Fitness

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The conditioning piece can be done however you like - running, biking, rowing, etc. The pacing is the same. For the work capacity piece you’ll be doing 1 minute of each exercise, then taking 15 seconds to switch between movements.

A/B mandatory. Pick 1 out of C/D/E based on perceived weakness.

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A. Oly

A1. Touch and go power clean 5x5
A1. Handstand hold 5x:30s

B. Accessory

B1. Single leg RDL 3x10
B1. Bulgarian split squat 3x10
B2. Sumo deadlift 3x8
B2. Band pull aparts 3x25

C. Conditioning

Row/ski 5 rounds
2 min @ 70%
1 min @ 80%
30 seconds @ 90%+
Rest 2:30

D. Work Capacity

24 min EMOM, alternating (15 sec transition between exercises)

DB/KB Turkish get ups
Box over (48/40)
DB/KB Windmills
Sled push

E. Gymnastics

10 AMRAP

1 L-sit rope climb
20 hand release pushups
30 air squats

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Functional Fitness

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For the work capacity piece, pick a set of KB’s that are challenging. It should be challenging to complete the farmer’s walk. The piece isn’t for time, so make sure you’re maintaining good movement patterns.

A/B mandatory. Pick 1 out of C/D/E based on perceived weakness.

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A. Hypertrophy

A1. Trap bar Pendlay row 4x10
A1. DB Pull over 4x15

B. Accessory

B1. Weighted pull-up 4x6
B1. Muscle snatch 4x8
B1. I/Y/T 4x10

C. Conditioning

AAB for max calories
5 rounds
5 min on, 1 min light pedal

D. Work Capacity

5 rounds, not for time

50m KB farmer carry
15 double KB Snatch
50m KB farmer carry
15 double KB front squat
50m KB farmer carry
15 double KB push press

E. Gymnastics

15 EMOM, alternating

60 DU
5 bar MU
15 GHDSU

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Functional Fitness

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Back to the grind. Everything’s relatively straightforward. For the gymnastics piece, focus on good reps. Rest as needed between your sets, but try and hit larger sets.

A/B mandatory. Pick 1 out of C/D/E based on perceived weakness.

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A. Hypertrophy

A1. BB Backrack rear lunge 4x15
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

5 mile tempo run

D. Work Capacity

For time (20 min cap)

150 cal AAB
Every 60s, including 0:00, 5 DB thrusters (50/35's)

E. Gymnastics

Not for time

30 deficit HSPU
30 strict HSPU
30 kipping HSPU

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Functional Fitness

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Today’s Suck Fest is a “couplet” of running and barbell work, except both get heavier as you go. Split the reps as needed between your partner. Expect to slow down about halfway through the chipper. Enjoy

A mandatory. B/C/D optional.

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A. Saturday Suck Fest

With a partner, split work as needed

50 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. Push press 4x8
B1. I/Y/T 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 time

Sled push 5x100m, AHAP

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Functional Fitness

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The work capacity piece is a long KB flow, so don’t go overboard on the KB weight. Keep it relatively light and flow through the movements. Use the row as a “rest” period between sets.

A/B mandatory. Pick 1 out of C/D/E based on perceived weakness.

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A. Hypertrophy

A1. DB deadlift 4x10
A1. Reverse hyper 4x10

B. Accessory

B1. DB bulgarian split squat 4x10
B1. BB Pendlay row 4x8
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

32 min E4MOM (8 rounds)

10 R single arm KB Deadlift
10 R single arm KB swing
10 R single arm KB push press
10 L single arm KB Deadlift
10 L single arm KB swing
10 L single arm KB push press
Row remainder

E. Gymnastics

12 AMRAP

5 squat Snatch (165/115)
5 bar MU
50' HSW

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Functional Fitness

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Active recovery day. Get outside for a hike or ruck. Go as heavy or light as you want.

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Active Recovery

Hike 60 min

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Functional Fitness

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A large portion of this off season cycling is about utilizing uneven loads and implements. Expect to see a lot of KB/DB work and unilateral work. For the conditioning piece, choose a KB weight that you can go through the complex unbroken. For the gymnastics piece, the goal is to hit the complex without coming off the bar, scale the reps accordingly.

A/B mandatory. Pick 1 out of C/D/E based on perceived weakness.

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A. Oly

A1. Touch and go squat Snatch 5x4
A1. Box jump 5x5

B. Accessory

B1. Snatch grip push press 4x6
B1. Landmine cauldron 4x10 ea direction
B2. Single leg RDL 4x10
B2. Knee banded air squats 4x20

C. Conditioning

32 E2MOM (16 rounds, alternating)

20/16 cal AAB
KB Complex (5 KB hang clean and press each side, 5 windmills, 10 goblet squats)

D. Work Capacity

5 rounds, not for time

100 double unders
20 GHDSU
20 DB Snatch (70/50)
20 box jump over (30/24)

E. Gymnastics

5 rounds, not for time (goal is unbroken)5-8 T2B
5-8 pull-up
5-8 C2BPU
5-8 bar MU

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Functional Fitness

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Nothing crazy for today’s programming. For the metcon piece, pick a heavy weight for the farmer’s carries. It should be heavy such that you can’t do the 100’ length in one carry. For the gymnastics piece, scale the muscle ups to an appropriate level.

A/B mandatory. Pick 1 out of C/D/E based on perceived weakness.

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A. Hypertrophy

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

B. Accessory

B1. Standing DB neutral grip press 4x10
B1. Clapping push-ups 4x12
B1. Banded face pull 4x20

C. Conditioning

Row/ski 5x1k, light pull 2 min between

D. Work Capacity

5 rounds, not for time

100' trap bar farmers carry
10 wall walks
10 strict pull-ups

E. Gymnastics

10 AMRAP

3-5 unbroken ring MU

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Functional Fitness

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Happy Monday crew. Back to the grind. A lot of volume for today’s training, so make sure you are hitting some recovery work afterwards.

A/B mandatory. Pick 1 out of C/D/E based on perceived weakness.

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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

20 AMRAP

50 deadlift (225/155)
50 cal row
50 wall ball (20/14)
50 cal AAB
50 box jump over (24/20)

E. Gymnastics

10 AMRAP

20 pistols (total)
10 HSPU
10 burpee to 6" target

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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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Today’s Suck Fest is a repeat of one that we’ve done last year. It’s a big chipper all done with a sandbag. This cycle’s going to emphasize odd object movements to develop work capacity. Enjoy.

A mandatory. B/C/D optional.

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A. Saturday Suck Fest

All movements with 50/35# sandbag

Run 1 mile
100 squats
100 sandbag cleans
100 burpees over sandbag
100 sandbag thrusters
Run 1 mile

B. Hypertrophy

B1. DB Bench 4x10
B1. Strict ring dip 4x8-12

C. Accessory

C1. BB Curl 4x12
C1. Banded tricep pushdown 4x20
C2. DB Chest fly 4x10
C2. 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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Happy Friday crew. Get after today’s training and enjoy the weekend (and Saturday Suck Fest).

A/B mandatory. Pick 1 out of C/D/E based on perceived weakness.

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A. Hypertrophy

A1. BB deadlift 4x10
A1. DB Box step up 4x8 ea leg

B. Accessory

B1. Pistol 4x10
B1. Strict chin up 4x8
B1. Push up plank on rings 4x30s

C. Conditioning

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

D. Work Capacity

For time (20 min cap)

1k row
25 thruster (95/65)
1k row
20 thruster (115/75)
1k row
15 thruster (135/95)

E. Gymnastics

12 AMRAP

6 C2BPU
15 wallball (20/14)
6 burpees

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Functional Fitness

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Active recovery day. If you don’t have access to a pool, substitute runs at 400/200/100.

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Active Recovery

Swim6x100m, rest 1:00
6x50m, rest 1:00
6x25m, rest 1:00

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#cronusfit #rltw #besomebody #earnit #paytheman