Functional Fitness
_________________________________________________
Active recovery day. Hop on the bike, or any other low impact cardio piece, and hit the little circuit every 10 minutes.
_________________________________________________
Active Recovery
Bike 60 min
E10MOM (6 rounds)
20 jump lunges, 15 pushups, 10 plate ground to overhead
_________________________________________________
#cronusfit #rltw #besomebody #earnit #paytheman
Functional Fitness
_________________________________________________
The conditioning piece is meant to get progressively harder. Start off at around a 70% effort and then slowly increase the RPM each round. The gymnastics piece is very grippy, so scale as needed the total reps of T2B.
A/B mandatory. Pick 1 out of C/D/E based on perceived weakness.
_________________________________________________
A. Oly
A1. Touch and go squat clean 5x5
A1. DB/KB RDL 5x12
B. Accessory
B1. Weighted pistol 3x10
B1. Landmine cauldron 3x10 ea dir
B2. I/Y/T 3x10
B2. Medball slam 3x15
C. Conditioning
AAB 6x3 min, rest 2:00
Go up by 2RPM each round
D. Work Capacity
30 min E5MOM (6 rounds)
20 Russian KB Swing
10 R KB hang clean and press
10 R KB windmill
10 L KB hang clean and press
10 L KB windmill
AAB remainder
E. Gymnastics
For time
100 T2B
Every break, 30 DU
_________________________________________________
#cronusfit #rltw #besomebody #earnit #paytheman
Functional Fitness
_________________________________________________
The conditioning piece might not seem too bad, but the intent is to sprint each interval as hard as you can. It’ll eventually add up. Everything else on the program is pretty straightforward. Enjoy
A/B mandatory. Pick 1 out of C/D/E based on perceived weakness.
_________________________________________________
A. Hypertrophy
A1. Muscle snatch 4x8
A1. Strict C2BPU 4x8 (weight optional)
B. Accessory
B1. Bottom up KB Press 4x10 ea arm
B1. Unsupported single arm DB row 4x10
B1. Banded pull aparts 4x20
C. Conditioning
20 E2MOM (10 rds)
Sprint 100, recovery walk remainder
D. Work Capacity
5 rounds, not for time
15 double KB swing
100' KB farmer carry
15 double KB clean and jerk
100' KB farmer carry
E. Gymnastics
8 AMRAP
Burpee bar MU
_________________________________________________
#cronusfit #rltw #besomebody #earnit #paytheman
Functional Fitness
_________________________________________________
Back to the grind. A long conditioning piece today along with a longer work capacity piece. Enjoy
A/B mandatory. Pick 1 out of C/D/E based on perceived weakness.
_________________________________________________
A. Hypertrophy
A1. DB Bulgarian split squat 5x12
A1. Banded BB RDL + Shrug 5x10
B. Accessory
B1. KB goblet cossack squat 3x10 ea leg
B1. Banded hip thrust (2 sec pause at top) 3x20
B2. Bird dog (SLOW) 3x10 (ea side)
B2. Hollow rock 3x20
C. Conditioning
Row/ski 10k
D. Work Capacity
8 RFT
3 power clean (225/155)
9 bar facing burpees
18 wall ball (30/20)
E. Gymnastics
Death by HSPU by 2's
EMOM 2-4-6…
HSPU until unable to complete in minute
_________________________________________________
#cronusfit #rltw #besomebody #earnit #paytheman
Functional Fitness
_________________________________________________
Today’s Suck Fest is a serious test of your grit. The movements are all cardio intensive so you should take small sets with short rests. If you want to do it with a partner, add 50% to the movements (3k row, 75 reps).
_________________________________________________
A. Saturday Suck Fest
For time
2k row
50 DB squat clean thruster (2x50/35's)
2k row
50 DB devils press
2k row
50 DB box step over (24/20")
2k row
B. Hypertrophy
B1. OHP 4x12
B1. Bent over BB row 4x12
C. Accessory
C1. BB curl 3x12
C1. Weighted dip 3x10
C1. Feet elevated pushups 3x15
C1. Hollow hold 3x:30s
D. Odd object
Trap bar farmer carry 5x100' (AHAP)
Rest as needed
_________________________________________________
#cronusfit #rltw #besomebody #earnit #paytheman
Functional Fitness
_________________________________________________
Happy Friday crew. There’s a lot of good options to choose from today between C/D/E. Get after it and enjoy the weekend.
A/B mandatory. Pick 1 out of C/D/E based on perceived weakness.
_________________________________________________
A. Hypertrophy
A1. Trap bar deadlift 4x12
A1. Banded good morning 4x20
B. Accessory
B1. Weighted box step up 4x8 ea leg
B1. V-up 4x20
B1. Tempo reverse hyper (3531) 4x8
C. Conditioning
Run 2x 1.5 miles, rest 5:00
Pace at 2 mile pace
D. Work Capacity
5 RFT (20 min cap)
10 DB Burpee box step over (50/35's)
8 bar MU
6 wall walks
E. Gymnastics
For time
50-40-30-20-10
Air squat
Abmat situp
_________________________________________________
#cronusfit #rltw #besomebody #earnit #paytheman
Functional Fitness
_________________________________________________
Active recovery day. Get outside for a walk/hike. Feel free to throw on a ruck or vest if you’re feeling up for it.
_________________________________________________
Active Recovery
Hike/Ruck 60 min
_________________________________________________
#cronusfit #rltw #besomebody #earnit #paytheman
Functional Fitness
_________________________________________________
Today’s work capacity piece is solid chipper. It’s not for time, so make sure you’re keeping good form on your sandbag cleans and manmakers. The conditioning piece is going to hurt. Hit each interval at a 90%+ intensity. Your times will slowly drop off.
A/B mandatory. Pick 1 out of C/D/E based on perceived weakness.
_________________________________________________
A. Oly
A1. Touch and go power Snatch 5x5
A1. Snatch balance 5x8
B. Accessory
B1. Broad jump (bounding for distance) 4x4
B1. KB Windmill 4x8 ea arm
B2. Banded Paloff Press 3x20
B2. Ring front leaning rest hold 3x:30s
C. Conditioning
20 E2MOM (10 rounds)
20/15 cal AAB (AHAP)
D. Work Capacity
5 rounds, not for time
500m row
8 sandbag over shoulder (150/100)
400m run
8 DB manmaker (50/35)
E. Gymnastics
Not for time
30 L-sit ring pull-ups
Every break, 15 GHDSU
_________________________________________________
#cronusfit #rltw #besomebody #earnit #paytheman
Functional Fitness
_________________________________________________
Today’s work capacity piece is meant to be a smooth KB flow. Pick a KB weight that is challenging but something that you can do mostly unbroken.
A/B mandatory. Pick 1 out of C/D/E based on perceived weakness.
_________________________________________________
A. Hypertrophy
A1. Pull-up 4x12 (add weight if needed)
A1. Single arm bent over row 4x15
B. Accessory
B1. Plate front raise 4x20
B1. DB lateral raise 4x10
B1. Banded face pull 4x20
C. Conditioning
Row/ski 5x1k, rest 3:00
Ascending pace (2-4 seconds faster per 1k)
D. Work Capacity
4 rounds, not for time (Use same KB throughout)
50' R KB farmer carry
10 R KB Turkish get up
10 R KB hang clean and press
50' L KB farmer carry
10 L KB Turkish get up
10 L KB hang clean and press
E. Gymnastics
8 AMRAP
3 unbroken ring MU
_________________________________________________
#cronusfit #rltw #besomebody #earnit #paytheman
Functional Fitness
_________________________________________________
We’re back to our second of three mini hypertrophy cycles. The metcon is a nice light AMRAP with a dumbell. Everything should be done unbroken. Stay consistent on the gymnastics piece. Enjoy
A/B mandatory. Pick 1 out of C/D/E based on perceived weakness.
_________________________________________________
A. Hypertrophy
A1. BB front squat 4x12
A1. DB reverse lunge 4x15
B. Accessory
B1. Single leg RDL 4x10
B1. Wall sit 4x:30s
B2. Strict T2B 4x10
B2. Banded hip thrust 4x20
C. Conditioning
Tempo run 4 miles
D. Work Capacity
20 AMRAP
50' Left Single arm DB overhead lunge (50/35)
20 alternating DB Snatch (50/35)
50' Right Single arm DB overhead lunge (50/35)
20 DB Goblet squat (50/35)
50 DU
E. Gymnastics
10 AMRAP
21 KB Swing (53/35)
15 ring dip
9 strict HSPU
_________________________________________________
#cronusfit #rltw #besomebody #earnit #paytheman
Functional Fitness
_________________________________________________
Happy Saturday. For today’s Suck Fest, we’ve got a repeat of a solid one from last year. Keep your transitions short and don’t stop moving. Enjoy.
_________________________________________________
A. Saturday Suck Fest
100 RFT
1 strict pull-up
2 squat clean (135/95)
3 bar facing burpees
B. Strength
OHP 4x10@60%
C. Accessory
DB Bench 3x10
Strict ring dip 3x10
Barbell curl 3x15
D. Odd object
5 rounds, rest as needed between rounds
1:00 max distance sandbag bearhug carry (150/100)
_________________________________________________
#cronusfit #rltw #besomebody #earnit #paytheman
Functional Fitness
_________________________________________________
Happy Friday crew. Hope you guys are enjoying the “mini-deload” week. We’ll be back to hitting the volume next week, so don’t crush yourselves this week.
A/B mandatory. Pick 1 out of C/D/E based on perceived weakness.
_________________________________________________
A. Strength
Deadlift 4x10@60%
B. Accessory
L-sit chin-up 3x8
BB Good morning 3x10
Strict toes to ring 3x10
C. Conditioning
Row/ski 8x500m, rest 1:00
D. Work Capacity
12 AMRAP
3-6-9... shoulder to overhead (155/105)
100m run
E. Gymnastics
Accumulate 4 min of handstand hold
Rest in front leaning rest
_________________________________________________
#cronusfit #rltw #besomebody #earnit #paytheman
Functional Fitness
_________________________________________________
We’ve got the option of active recovery today or conditioning, depending on how you feel. If you’re feeling beat up, take it as active recovery. If you’re feeling good, hit it as a conditioning piece. Enjoy.
_________________________________________________
Active Recovery/Conditioning
Swim10x100m
Rest as needed between
_________________________________________________
#cronusfit #rltw #besomebody #earnit #paytheman
Functional Fitness
_________________________________________________
Agan, we’ve got several solid conditioning pieces to choose between from today. The work capacity piece is a solid chipper, so keep moving and keep the rests short.
A/B mandatory. Pick 1 out of C/D/E based on perceived weakness.
_________________________________________________
A. Oly
Power Snatch 5x3 @ 70%
B. Accessory
Bulgarian split squat 3x10
Single arm DB/KB Row 3x12
I/Y/T 3x10
C. Conditioning
AAB for max cals
5x3 min, rest 1:00
D. Work Capacity
15 AMRAP
50 DB Snatch (50/35)
50 cal row
50 DB goblet squat (50/35)
50 T2B
E. Gymnastics
10 AMRAP
10 HSPU
20 jump lunges (total)
10 Burpees to 6" target
_________________________________________________
#cronusfit #rltw #besomebody #earnit #paytheman
Functional Fitness
_________________________________________________
We’ve got a lot of good choices for today’s programming. Make sure you’re still hitting conditioning this mesocycle.
A/B mandatory. Pick 1 out of C/D/E based on perceived weakness.
_________________________________________________
A. Strength
Power clean + push press 5x3@70%
B. Accessory
Pendlay row 3x8
DB Z-press 3x10
Banded Paloff Press 3x20
C. Conditioning
25 min E5MOM (5 rounds)
Row 750/700m
D. Work Capacity
For time (25 min cap)
Run 400m
60 Wall ball (20/14)
40 burpees
Run 400m
40 thruster (95/65)
20 burpee box jump over (24/20)
Run 400m
20 front squat (135/95)
10 burpee bar muscle up
E. Gymnastics
For time (15 min cap)
30 wall climb
Every :60s, including 0:00, 5 C2BPU
_________________________________________________
#cronusfit #rltw #besomebody #earnit #paytheman
