Functional Fitness
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Active recovery day. Get outside for a walk or ruck.
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Active Recovery
Hike/Ruck 60 min
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#cronusfit #rltw #besomebody #earnit #paytheman
Functional Fitness
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For the oly piece, work up to a heavy double of the complex.
A/B mandatory. Pick 1 out of C/D/E based on perceived weakness.
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A. Oly
A1. Clean complex (PC, FS, Hang Cl, FS, Clean) 5x2
A1. Single arm DB push press 5x8 (ea arm)
B. Accessory
B1. BB Good morning 3x10
B1. Banded Paloff Press 3x20
B2. Banded pull aparts 3x20
B2. I/Y/T 3x10
C. Conditioning
AAB for max cals
5x5min, rest 2:00
D. Work Capacity
10 RFT
8 sandbag squat clean (100/75)
12 burpee over sandbag
24 sandbag backrack lunge (total)
E. Gymnastics
For time
50 deficit HSPU (4/2")
Every break, 8 T2B
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#cronusfit #rltw #besomebody #earnit #paytheman
Functional Fitness
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We’ve got straightforward programming for today’s training.
A/B mandatory. Pick 1 out of C/D/E based on perceived weakness.
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A. Hypertrophy
A1. BB OHP 5x10
A1. Weighted chin up 5x8
B. Accessory
B1. DB pull over 4x12
B1. BB Z-press 4x8
B1. Banded face pull 4x20
C. Conditioning
Row 4x2k, rest 2:00
D. Work Capacity
5 RFT
10 devils press (50/35)
20 DB box step over (2x50/35 over 24/20)
E. Gymnastics
8 AMRAP
3 unbroken MU (ring or bar)
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#cronusfit #rltw #besomebody #earnit #paytheman
Functional Fitness
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Happy Monday. The work capacity piece is a solid kettlebell chipper. Keep moving through the movements.
A/B mandatory. Pick 1 out of C/D/E based on perceived weakness.
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A. Hypertrophy
A1. DB Bulgarian split squat 5x12
A1. BB RDL + Shrug 5x12
B. Accessory
B1. KB tempo goblet squat (3331) 3x8
B1. Banded clamshell 3x20
B2. Strict T2B 3x12
B2. Reverse hyper 3x12
C. Conditioning
Run 5k
D. Work Capacity
30 AMRAP
100' double KB overhead walking lunge (53/35)
50 double KB swing (53/35)
50 alternating single arm KB squat clean + press (53/35)
E. Gymnastics
10 AMRAP
8 HSPU
24 air squats
8 ring dips
48 double under
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#cronusfit #rltw #besomebody #earnit #paytheman
Functional Fitness
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Today’s Suck Fest is a long chipper with an ascending barbell weight. The first couple rounds should be pretty manageable, but it’ll add up over the rounds. Get after it.
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A. Saturday Suck Fest
4 RFT
800m run
30 lateral burpee over bar
30 clean
30 shoulder to overhead
30 pull-ups
Weights ascend at 95/65, 115/75, 135/95, 155/105
B. Hypertrophy
B1. Floor press 4x8
B1. Chin up 4x10
C. Accessory
C1. BB Curl 4x10
C1. DB Hammer curl 4x10
C2. Strict ring dip 4x10
C2. Banded tricep push down 4x20
D. Odd object
Zercher carry 5x100' AHAP
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#cronusfit #rltw #besomebody #earnit #paytheman
Functional Fitness
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Happy Friday crew. Get after today’s training. The work capacity is a nice piece of barbell work with gymnastics movements. Use the workout as a test of seeing how long you can hold onto the bar.
A/B mandatory. Pick 1 out of C/D/E based on perceived weakness.
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A. Hypertrophy
A1. BB deadlift 5x12
A1. BB backrack rear lunge 5x10
B. Accessory
B1. Weighted pistol 4x8
B1. BB Pendlay row 4x8
B1. Hollow hold 4x30s
C. Conditioning
Row/ski 10x500m, rest 1:00 between
D. Work Capacity
For time
21 squat clean (135/95)
50 T2B
14 squat clean (185/125)
50 box jump over (24/20)
7 squat clean (225/175)
50 bar facing burpee
E. Gymnastics
6 rounds, rest as needed
5 muscle ups
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#cronusfit #rltw #besomebody #earnit #paytheman
Functional Fitness
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Active recovery day. Hop on a bike (or other low impact machine) for an hour. Keep the pace light and just move your body.
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Active Recovery
Bike 60 min
Every 6 minutes (10 rounds)
5 strict pull-ups, 10 ring push-ups, 15 KB goblet squat
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#cronusfit #rltw #besomebody #earnit #paytheman
Functional Fitness
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For the oly snatch work today, don’t go too heavy on the bar - you should be hitting each complex almost at a touch and go pace with minimal rest in between “reps”. For the work capacity piece, it’ll be 5 rounds for quality and not time. You can alternate arms/legs if you want, but do 15 each side.
A/B mandatory. Pick 1 out of C/D/E based on perceived weakness.
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A. Oly
A1. Snatch complex (Snatch + OHS + hang Snatch + 2 OHS) 5x3
A1. Plyo depth jump 5x4
B. Accessory
B1. Snatch grip push press 4x8
B1. Banded Paloff press 4x20
B2. BB RDL + shrug 4x10
B2. Banded face pull 4x20
C. Conditioning
4 RFT
1 mile run
50 air squats
D. Work Capacity
5 rounds for quality, not for time
30 KB bulgarian split squat (15 ea leg)
30 single arm KB swing
30 KB front rack front lunge
30 KB snatch
E. Gymnastics
8 AMRAP
12 T2B
10 KB Turkish get up (5 ea arm)
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#cronusfit #rltw #besomebody #earnit #paytheman
Functional Fitness
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A lot of good options today for working on that work capacity and base building. For the work capacity piece, pick a pair of KB’s that are moderately challenging - you shouldn’t be able to do the 200’ length without at least one break. Use the same KB’s for the squat cleans.
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. DB bent over row 4x12
B. Accessory
B1. Weighted pull up 4x6
B1. Single arm DB push press 4x12
B1. I/Y/T 4x10
C. Conditioning
30 min AAB for max cals
1:00 on/1:00 off
D. Work Capacity
30 AMRAP
1k Row
200' KB farmer walk
20 double KB squat clean
E. Gymnastics
10 EMOM, alternating (5 rounds)
12 C2BPU
50 DU
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#cronusfit #rltw #besomebody #earnit #paytheman
Functional Fitness
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Hope the mini-deload week helped give you guys a little break, but we’re back to the hypertrophy. We’ll hit another 4 week mini-cycle and then transition into a strength cycle. Keep pushing and laying the foundation for the rest of the year.
A/B mandatory. Pick 1 out of C/D/E based on perceived weakness.
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A. Hypertrophy
A1. BB Back squat 5x12
A1. Single leg RDL 5x10 ea leg
B. Accessory
B1. BB backrack forward lunge 3x12
B1. Reverse hyper 3x15
B2. BB good morning 3x10
B2. Banded hip thrust 3x20
C. Conditioning
Row/ski 7500m
D. Work Capacity
32 min E8MOM (4 rounds)30-20-10
Cal AAB
alternating DB snatch (50/35)
Rest remainder
E. Gymnastics
Accumulate 50 strict HSPU
Every 2:00, including 0:00, Row 20/16 cal
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#cronusfit #rltw #besomebody #earnit #paytheman
Functional Fitness
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Today’s suck fest is a partner chipper, except you’re both “working” at the same time. One person works while the other person runs a 400m. Switch each 400m. Use the 400’s as a bit of a “recovery” for the next portion of the chipper. It’ll add up quickly if you go out too hot.
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A. Saturday Suck Fest
With a partner for time
While one partner works, other partner runs 400m
100 burpee box jump over (24/20)
100 ground to overhead (155/105)
100 strict pull-up
100 sandbag over shoulder (150/100)
100 med ball weighted GHDSU (20/14)
B. Strength
OHP 4x10@60%
C. Accessory
DB bench 4x8
DB hammer curl 4x12
Strict dip 4x12
D. Odd object
Sled push 5x100' AHAP
Rest as needed
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#cronusfit #rltw #besomebody #earnit #paytheman
Functional Fitness
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Happy Friday crew. For the “gasser” in the conditioning piece, measure out a 50m length and run that length 6 times (3 times down and back) for a total of 300m.
A/B mandatory. Pick 1 out of C/D/E based on perceived weakness.
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A. Strength
DB/KB deadlift 4x10
B. Accessory
Reverse hyper 3x12
BB backrack reverse lunge 3x10
Banded hip bridge (2 sec pause at top) 3x20
C. Conditioning
Run 6x300m gassers (50m lengthx6), rest walk 3:00
D. Work Capacity
25 AMRAP
1k row
21 KB DL (2x70/53)
15 KB hang clean (2x70/53)
9 KB shoulder to overhead (2x70/53)
E. Gymnastics
Accumulate 30 wall walks
Rest as needed
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#cronusfit #rltw #besomebody #earnit #paytheman
Functional Fitness
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Like previous weeks, use today’s session either as active recovery or conditioning work, depending on how you feel. If you’re feeling good, hit the intervals at a higher pace. Otherwise, toggle down and use it as an active recovery session.
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Active Recovery/Conditioning
Swim10x100m
Rest as needed between
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#cronusfit #rltw #besomebody #earnit #paytheman
Functional Fitness
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For the oly piece today, work up to a heavy complex of the day, probably somewhere around 70% of your max. Everything else is self explanatory. Enjoy the active recovery day tomorrow.
A/B mandatory. Pick 1 out of C/D/E based on perceived weakness.
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A. Oly
Every 90s for 12 min (8 rounds)
3 position Snatch (hi hang, hang, floor)
Work up to heavy complex (~70%)
B. Accessory
Pendlay row 3x8
Strict T2B 3x10
I/Y/T 3x10
C. Conditioning
Run 3x1 mile, rest 3:00
D. Work Capacity
20 AMRAP
40 WB (20/14)
40/34 cal row
40 box jump over (24/20)
40/34 cal row
40 pull-up
E. Gymnastics
8 AMRAP
12/8 cal AAB
12 GHDSU
12 hand release pushups
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#cronusfit #rltw #besomebody #earnit #paytheman
Functional Fitness
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A couple pieces to choose from today. Keep your intensity at about 60-70% for the work capacity/conditioning pieces.
A/B mandatory. Pick 1 out of C/D/E based on perceived weakness.
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A. Strength
10 EMOM
2 power cleans @60-70%
B. Accessory
Single arm bent over row 3x10
Bottom up KB press 3x8
Banded Paloff Press 3x20
C. Conditioning
AAB for max cals
5x5 min, rest 2:00
D. Work Capacity
20 AMRAP
100 DU
80 DB Snatch (50/35)
100 DU
60 T2B
100 DU
40 DB Squat (2x50/35)
100 DU
20 strict HSPU
E. Gymnastics
Accumulate 50 deficit HSPU (4/2")
Rest as needed
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#cronusfit #rltw #besomebody #earnit #paytheman
