Functional Fitness

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Happy Monday. We’ve got a mini-deload week. It’s similar to the one we did 5 weeks ago. We’re hitting about the same volume, but drop the intensity to a roughly 60-70% level and just move through the workouts. Again, shoot for about 60-70%.

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

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A. Strength

Front squat 4x10@60%

B. Accessory

Bulgarian split squat 3x10
Weighted chin up 3x8
Single leg RDL 3x10

C. Conditioning

Row 5k

D. Work Capacity

25 AMRAP
20/16 cal ski
20 KB swing (70/53)
20/16 cal AAB
20 single arm KB hang clean and press (10 ea side then switch, 53/35)

E. Gymnastics

10 AMRAP
8 strict pull-up
12 burpees
20 pistols (total)

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Functional Fitness

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Today’s suck fest is a hard partner chipper. Split the reps as needed. The squat clean thruster is as described. For the burpee box step over, you’ll do a burpee on the sandbag, then pick it up and step over the box. For the weighted pullups, hold the bag however you can. If you’re riding solo, split the reps in half.

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A. Saturday Suck Fest

For time with a partner, split reps as needed

1 mile sandbag run (50/35)
100 sandbag squat clean thruster (50/35)
1 mile sandbag run (50/35)
100 sandbag burpee box step over (50/35 over 24/20" box)
1 mile sandbag run (50/35)
100 sandbag weighted pullups (50/35)
1 mile sandbag run (50/35)

B. Hypertrophy

B1. BB Bench 4x8
B1. DB Z-press 4x8

C. Accessory

C1. Weighted dip 3x10
C1. DB curl 3x10
C1. Landmine cauldron 3x10
C1. Banded facepull 3x20

D. Odd object

Farmer carry 5x100' AHAP

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Functional Fitness

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The conditioning piece is going to be very taxing on your legs but that’s the intent of the piece. The rest of today’s training is straightforward.

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

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A. Hypertrophy

A1. Trap bar Deadlift 4x12
A1. Wall sit 4x:30s

B. Accessory

B1. Weighted pistol 4x10
B1. BB front rack rear lunge 4x12 ea leg
B1. Banded hip bridge 4x20

C. Conditioning

25 min E5MOM (5 rounds)
40 air squats
Run 400m
Rest walk remainder

D. Work Capacity

25 AMRAP
12 double KB hang squat clean thruster (53/35)
18/12 cal AAB
24 KB front rack lunge, total (53/35's)
18/12 cal row

E. Gymnastics

4x3 AMRAP, rest 2:00
15 T2B
15 KB Swing (70/53)
15 HSPU
15 KB Swing (70/53)
15 pull up

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Functional Fitness

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Active recovery day. You guys know the drill.

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Active Recovery

Hike/ruck 60 min

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Functional Fitness

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The work capacity piece is meant to be a slow chipper. Alternate sides for the get ups and cleans. Use the AAB as a “rest” between sets, so keep the intensity at about 60-70%.

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

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A. Oly

A1. Power clean 5x5 (reset each rep)
A1. BB backrack lunge 5x8 ea leg

B. Accessory

B1. Sumo Deadlift 4x8
B1. BB push press 4x8
B1. Banded face pull 4x20

C. Conditioning

Row/ski
6x1k, rest 1:30

D. Work Capacity

30 min E5MOM (6 rounds)
10 Sandbag Turkish get up (100/60)
15 Sandbag squats (100/60)
20 Sandbag over shoulder (100/60)
AAB remainder

E. Gymnastics

10 AMRAP
10 L-sit pull up
20 GHDSU
30 pistols (total)

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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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Straightforward work today. Keep in mind that the AAB conditioning piece is 25 minutes long, so your 30 second sprints will add up.

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

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A. Hypertrophy

A1. Pendlay row 5x10
A1. Weighted chin up 5x8

B. Accessory

B1. BB Z-press 4x8
B1. DB floor press 4x8
B1. I/Y/T 4x8

C. Conditioning

25 min AAB
:30s hard, :30s recovery

D. Work Capacity

4 RFT
20 hang power Snatch (75/55)
20 burpees
Run 400m
20 pullups
20 thruster (75/55)

E. Gymnastics

8 AMRAP

3 unbroken MU (bar or ring)

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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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Week 9 of our hypertrophy block. We’ll hit another mini-deload next week and then hit another 4 week hypertrophy mesocycle. Nothing crazy for today’s training. Get after it.

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

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A. Hypertrophy

A1. BB front squat 4x12
A1. BB Good morning 4x12

B. Accessory

B1. Bulgarian split squat 3x10
B1. Single leg RDL 3x10
B2. Strict C2BPU 3x8
B2. Strict T2B 3x10

C. Conditioning

30 min run
15 min out, 15 min back

D. Work Capacity

For time
50 DB thruster (2x 50/35's)
Row 1k
50 DB box step overs (2x 50/35)
Row 1k
50 alternating DB Snatch (single 50/35)

E. Gymnastics

Handstand walk 5x50'

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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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Today’s suck fest is a grinder of a work out. The thrusters will get progressively heavier but they’ll be the most manageable portion of the session.

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A. Saturday Suck Fest

4 RFT

20 burpee pullups
20 devils press (50/35)
20 thrusters (ascending)
Weights ascend 95/65, 115/75, 135/95, 155/105

B. Hypertrophy

B1. Push press 4x8
B1. I/Y/T 4x10

C. Accessory

C1. BB Curl 4x10
C1. Banded bicep curl 4x20
C2. Strict dip 4x10
C2. Banded tricep pushdown 4x20

D. Odd object

Single arm farmer carry 5x100' ea arm (AHAP)

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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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A lot of good pieces to choose from today . For the conditioning piece, hit each minute hard, and rest in your off minute. The work capacity piece is a nice mix of barbell cycling and gymnastics. Enjoy

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

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A. Hypertrophy

A1. BB 2" Deficit RDL 4x12
A1. Strict T2B 4x10

B. Accessory

B1. Double deficit KB deadlift 4x10
B1. Strict C2BPU 4x8
B1. Wall sit hold 4x30s

C. Conditioning

AAB for max cals
10 rounds
1 min on/1 min off

D. Work Capacity

4 RFT

10 HSPU
10 hang power clean and jerk (115/75)
Run 800m
10 hang power Snatch (115/75)
20 pistols (total)

E. Gymnastics

3 RFT

50 air squats
7 bar MU
14 burpees

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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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Active recovery or conditioning work. Up to you on how you want to tackle today. If you’re feeling good, hit it hard as conditioning. If you need a break, use it as active recovery.

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Active Recovery/Work Capacity

Swim2x400
6x100
10x25

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Functional Fitness

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Today’s work capacity piece is meant to be a KB flow. Pick a weight that you can use for all exercises. Use the AAB as a “rest”.

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

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A. Oly

A1. Snatch complex (1 rep = Snatch pull, hang Snatch, OHS, Snatch) 7x2
A1. Box jump 7x3

B. Accessory

B1. Bottom up KB Press 3x10
B1. Bulgarian split squat 3x10
B2. Band pull apart 3x20
B2. Reverse hyper 3x15

C. Conditioning

Row/ski 4x2k, rest 2:00

D. Work Capacity

32 min E4MOM (8 rounds)

10 R KB Snatch
10 R KB OHS
10 R KB Windmill
10 L KB Snatch
10 L KB OHS
10 L KB Windmill
AAB remainder

E. Gymnastics

8 AMRAP

8 C2BPU
12 GHDSU
40 DU

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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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The work capacity piece today is a 30 minute circuit, so take your time moving through the workout

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

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A. Hypertrophy

A1. Muscle clean + press 4x6
A1. Weighted pull up 4x8

B. Accessory

B1. BB Z-press 4x8
B1. Banded face pull 4x20
B1. Push-up plank on ring 4x:30s

C. Conditioning

Run 5x800m, rest 2:00 between

D. Work Capacity

30min circuit

10 DB man maker (2x50/35's)
10 DB box step over (24/20)
2 rope climb
10 DB thrusters
10 DB Box step over (24/20)
2 peg board ascents
Sub 10 towel pullups for rope climb/peg board

E. Gymnastics

15 EMOM, alternating

12 burpees to 6" target
12 T2B
12 HSPU

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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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Happy Memorial Day crew. Spend the time/day with friends and family and remember those who can’t.

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

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A. Hypertrophy

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

B. Accessory

B1. Single leg RDL 3x12
B1. Weighted front lunge 3x12
B2. Hollow hold 3x:30s
B2. Banded hip clamshells 3x20 ea leg

C. Conditioning

Row 6k

D. Work Capacity

20 AMRAP

30 cal row
30 WB (20/14)
30 cal AAB
30 pull-up

E. Gymnastics

5 rounds, NFT

4 ring MU
50 DU
8 strict ring dip (high rings)
30 Russian KBS (70/53)

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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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Happy Memorial Day weekend. As usual, we’ve got Murph for today’s Suck Fest. Take a moment and remember our fallen brothers and sisters and honor them with some sweat. Don’t forget to spend time with your friends and family.

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A. Saturday Suck Fest

Memorial Day Murph
For time, wearing vest (20/14)
1 mile run
100 pull ups
200 push ups
300 squats
1 mile run

B. Hypertrophy

B1. Single arm alternating DB Bench 4x10 ea arm
B1. Strict ring dip 4x8-12

C. Accessory

C1. DB Hammer curl 4x12
C1. DB floor press 4x10
C1. Strict T2B 4x10

D. Odd object

Zercher carry 5x100' AHAP

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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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For the 1.5 squats, you’ll do a squat, come up 1/2 way, then go back down for a 1 and a half squat. They’re a great leg pump and your quads will feel it. For the work capacity piece, you’ll be doing single arm thrusters, but with 2 DB’s - you’ll thrust one DB but keep the other racked. Alternate arms each rep.

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

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A. Hypertrophy

A1. BB deadlift 4x12
A1. KB Goblet 1.5 squat 4x10

B. Accessory

B1. Weighted rear lunge 4x10
B1. Strict (weighted) chin up 4x8
B1. Wall sit 4x:30s

C. Conditioning

Run 4 rounds of 800-400-200
Rest walk 1:00 between distances

Rest 4:00 between sets

D. Work Capacity

For time
2k row
50 T2B
50 lateral burpee over DB
50 DB single arm thruster (50/35)
2k row
Use 2 DB's but only press 1 DB when doing thruster. Alternate arms

E. Gymnastics

16 EMOM, alternating

4 muscle up (ring or bar)
16 pistols
8 pullups
32 air squats

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#cronusfit #rltw #besomebody #earnit #paytheman