Functional Fitness

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We’re finally at a deload week. This is the week between our hypertrophy mesocycle and our next cycle. We’ll be hitting a 6 week tempo/positional block to clean up some movements before we transition into a strength cycle. As a result, this week is meant to give your body a break. Take everything at a 60-70% effort, especially the metcons. Keep the pace light and intensity low. You guys have earned a break.

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A. Strength

Squat 4x8 @ 60%

B. Metcon

30 min AMRAP

30 cal AAB
30 KB Goblet squat
30 cal row/ski
30 weighted V-up

C. Accessory

Single leg KB RDL 4x10 ea leg
KB Turkish get up 4x10 ea arm
Weighted pistols 4x10 ea leg
Strict T2B 4x10

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Functional Fitness

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Today’s suck fest is similar to last weeks, except we’ll be using a lighter sandbag and use it for all movements. For the overhead object piece, you’ll hold a DB overhead in one hand and hold another as a farmer’s walk.

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A. Saturday Suck Fest

All movements with 50/35# sandbag

Run 1 mile
4 rounds

25 squat clean
25 thruster
25 ground to overhead
25 burpee over sandbag
Run 1 mile

B. Hypertrophy

B1. BB OHP 4x8
B1. I/Y/T 4x8

C. Accessory

C1. BB Curl 4x12
C1. Strict chest to bar chin up 4x8
C1. Strict ring dip 4x10

D. Odd object

DB overhead carry/farmer carry 5x100' AHAP (switch arms at 50')

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Functional Fitness

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Pace the conditioning piece at your 2 mile goal pace. The work capacity piece is all about the heavy dumbbell. For the gymnastics piece, try and do each round unbroken. Rest as needed between sets.

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

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A. Hypertrophy

A1. Trap bar deadlift 5x12
A1. Weighted pistol 5x10 (ea leg)

B. Accessory

B1. Strict chin up 4x8
B1. Banded good morning 4x20
B1. Push up plank on rings 4x30s

C. Conditioning

Run 4x1 mile, rest walk 3:00 between

D. Work Capacity

20 AMRAP

16 DB Snatch (70/50)
40 DU
16 DB hang clean and jerk (70/50)
200m run

E. Gymnastics

5 rounds, rest as needed between
5 C2BPU
5 T2B
5 bar MU

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Functional Fitness

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Get outdoors. Throw on a ruck or weighted vest and take a walk.

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Active Recovery

Hike/ruck 60 min

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Functional Fitness

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The conditioning piece has plenty of time, as a result, keep your intensity up, and shoot for ~90% efforts. The work capacity piece is a kettlebell flow. Try and keep movements unbroken. Rest between efforts.

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

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A. Oly

A1. Clean complex (Clean pull, hang clean, FS, Clean) 5x2
A1. BB push press 5x8

B. Accessory

B1. Single leg RDL 3x10
B1. Single arm bottom up KB Press 3x10
B2. Banded Paloff Press 3x20
B2. I/Y/T 3x10

C. Conditioning

30 min E3MOM (10 rounds)
Row 250m

D. Work Capacity

30 min E6MOM (5 rounds)

20 alternating single arm KB Snatch (total)
20 alternating KB front rack weighted rear lunge (total)
20 KB halo (total)
20 KB windmill (total)
Rest remainder

E. Gymnastics

10 rounds, not for time
1 L-sit rope climb
10 GHDSU

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Functional Fitness

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Today’s work capacity piece is a long AMRAP. Hold a sustainable pace for the 30 min and keep the effort consistent.

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

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A. Hypertrophy

A1. Weighted chin up 5x8
A1. DB Row 5x15 (ea arm)

B. Accessory

B1. BB Z-press 4x8
B1. Plate front raise 4x15
B1. Banded face pull 4x20

C. Conditioning

30 min E3MOM (10 rounds)
Run 400m
Rest walk remainder

D. Work Capacity

30 min AMRAP

30/24 cal AAB
30 squat clean (75/55)
30/24 cal row
30 barbell backrack box step over (75/55 over 24/20)

E. Gymnastics

12 EMOM, alternating
4 ring MU
12 T2B
50 DU

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Functional Fitness

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We’ve got a long conditioning piece for today’s programming. Shoot for about 10k on the rower/skier. Everything else is straightforward. 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 Back squat 5x10
A1. Pistol 5x8 (ea leg)

B. Accessor

yB1. BB backrack rear lunge 3x10
B1. Reverse hyper 3x12
B2. Weighted Russian twist 3x20
B2. Weighted wall sit hold 3x30s

C. Conditioning

45 min row/ski for max distance

D. Work Capacity

3 RFT

800m run
30 pushups
40 wallball (20/14)

E. Gymnastics

8x10 HSPU
Rest as needed between sets

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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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Happy Saturday. For today’s Suck Fest, it’ll be a partner workout, but not really. Partner 1 will run 400m carrying a 100/75 sandbag while partner 2 works on the chipper. The sandbag is fairly heavy so you’ll have plenty of time to chip away. Get after it.

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A. Saturday Suck Fest

For time with partner

Partner 1 runs 400m with 100/75 sandbag
While partner 2 works:
100 Devils press (50/35)
100 burpee box jump over (24/20)
100 DB box step overs (50/35 over 24/20)
100 burpee pullups

B. Hypertrophy

B1. Seated DB press 4x10
B1. Banded face pull 4x20

C. Accessory

C1. DB Hammer curl 4x15
C1. Banded curl 4x20
C2. Banded tricep pushdown 4x20
C2. Strict bar dip 4x10

D. Odd object

5 rounds, not for time

Sled push 5x100', AHAP

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Functional Fitness

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Happy Friday. All the pieces today are pretty straightforward, just get after it and crush some work and volume.

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. Weighted box step up 5x10 ea leg

B. Accessory

B1. BB banded Pendlay row 4x8
B1. DB Z-press 4x8
B1. Banded Paloff press 4x20

C. Conditioning

20 min E2MOM (10 rounds)
25/20 cal AAB

D. Work Capacity

20 AMRAP

1-2-3... burpee box jump over (30/24)
2-4-6... DB thruster (50/35)
50 DU

E. Gymnastics

.5 Murph (partition as needed)

Run 800m
50 pullups
100 pushups
150 air squats
Run 800m

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Functional Fitness

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Hop in the pool for today’s active recovery/conditioning piece. Like in previous weeks, if you’re feeling good, use today’s piece as a conditioning opportunity. Otherwise, keep a lower intensity and use it for active recovery.

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Active Recovery

12 rounds
Swim 100m
5 pool side muscle ups
10 hand release push-ups
15 air squats

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Functional Fitness

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The oly piece is a good piece of to develop your overhead position. Work up in weight but keep your form tight. Use the same set of dumbbells for the work capacity piece. 50/35’s a good weight, but if you’re feeling up to the challenge, 70/50 is for the studs.

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

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A. Oly

12 min every 90sec (8 rounds)
1 Snatch + 3 OHS (ascending weight, start ~70%)

B. Accessory

B1. Snatch balance 4x5
B1. Bottom up KB press 4x10 (ea arm)
B2. Single leg RDL 4x10
B2. Weighted wall sit 4x30sec

C. Conditioning

Run 10x400m, rest walk 1:00

D. Work Capacity

30 AMRAP (for quality)

200' DB weighted walking lunge
10 DB manmakers
10 DB box step overs (24/20)
10 strict pull-ups

E. Gymnastics

8 AMRAP

8 L-sit pull-ups
12 KB turkish get ups (total)
18 pistols (total)

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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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For the work capacity piece today, hit each interval at a fairly high intensity but each interval should be repeatable in terms of your time/effort. 53/35 is an appropriate weight for the KB’s but feel free to go lighter to keep the intensity up.

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

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A. Hypertrophy

A1. BB RDL 5x12
A1. BB Bent over row 5x12

B. Accessory

B1. Single arm DB push press 4x12
B1. Deficit push-ups 4x20
B1. I/Y/T 4x10

C. Conditioning

Row/ski 6x4:00, light pull 2:00

D. Work Capacity

30 min E6MOM (5 rounds)

Double KB overhead walk 100'
15 KB facing burpees
15 T2B
15 KB Snatches (ea arm)

E. Gymnastics

10 AMRAP

3-6-9... C2BPU
10 hand release push-ups
30 DU

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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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Hope everyone had a great Independence Day weekend. We’re back into training. Everything today is pretty self explanatory. 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 5x10
A1. Single leg KB RDL 5x12 ea leg

B. Accessory

B1. BB Backrack rear lunge 3x12 ea leg
B1. Banded hip thrust 3x20
B2. Strict T2B 3x12
B2. Reverse hyper 3x12

C. Conditioning

30 min AAB for max cals

D. Work Capacity

22 AMRAP

22 cal row
22 wall ball (20/14)
22 box jump over (24/20)
22 thruster (75/55)
22 push press (75/55)

E. Gymnastics

10 min of handstand walk practice

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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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Today’s Suck fest is all about the ruck. Everything in the workout is done with your ruck. If you don’t have a ruck available, use a weighted vest. Enjoy

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A. Saturday Suck Fest

For time
1 mile ruck (50/35)
50 pullups with ruck
1 mile ruck (50/35)
100 burpees over ruck
1 mile ruck (50/35)
150 air squats with ruck
1 mile ruck (50/35)
200 ground to overhead with ruck

B. Hypertrophy

B1. Bench 4x8
B1. DB incline press 4x10

C. Accessory

C1. BB curl 4x15
C1. Strict ring dip 4x10
C1. Strict C2BPU 4x8
C1. Banded tricep pushdown 4x20

D. Odd object

Yoke carry 5x100' AHAP

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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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For the work capacity piece, 1 rep of the bear complex is a power clean, front squat, push press, back squat, push press. You can combine the movements together as a squat clean thruster into back squat thruster. Once you start the rep, you can’t drop it.

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

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A. Hypertrophy

A1. Trap bar deadlift 5x10
A1. DB Box step up 4x8 ea leg

B. Accessory

B1. Weighted pistol 4x10
B1. Strict chin up 4x8
B1. Banded hip thrust 4x20

C. Conditioning

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

D. Work Capacity

25 min E5MOM (5 rounds)

8 reps of bear complex (power clean, front squat, push press, back squat, push press)
500m row

E. Gymnastics

For time: 20 rope climbs
Every 1:30, including 0:00, 15 GHDSU

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#cronusfit #rltw #besomebody #earnit #paytheman