Functional Fitness

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We’re now dropping our tempo’s as we start to wrap up our positional mesocycle. We’ll transition into a test week in a couple weeks before kicking off our strength cycle.

A/B mandatory. Pick 2 out of C/D/E based on perceived weakness.

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A. Strength

Tempo back squat (2221) 5x3

B. Accessory

Weighted chin up 3x8
BB good morning 3x12
Dragon flag 3x6

C. Conditioning

Row 10x500m, rest 1:00 between

D. Metcon

For time:
30-20-10
Deadlift (225/155)
Burpee box jump over (24/20)

E. Gymnastics

8 AMRAP
2-4-6... bar MU
20-40-60... DU

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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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Today’s Suck Fest is a nice partner workout with an ascending barbell. Split the reps as needed, but run together.

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A. Saturday Suck Fest

With partner, split reps as needed
50 thruster (95/65)
800m run
50 power snatch (135/95)
800m run
50 power clean (185/125)
800m run
50 front squat (225/175)
800m run
50 deadlift (275/215)

B. Strength

Tempo bench press (33X1) 5x3

C. Accessory

BB curl 4x12
Strict dip 4x12
Banded face pull 4x20

D. Odd Object

Farmer carry 5x100' AHAP

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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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For the interval piece today, you’ll be doing 3 min AMRAPs until failure. Go up each round by 2/1/1/1 until unable to complete. You realistically should be able to get 4-5 rounds.

A/B mandatory. Pick 2 out of C/D/E based on perceived weakness.

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A. Oly

3 position hang clean + jerk (hi hang, knees, low hang + jerk) 5x1

B. Accessory

Push press 5x3
I/Y/T 3x10
Pendlay row 3x8

C. Conditioning

Row/ski
2-3-4-5-4-3-2 min, rest 1:00 between intervals

D. Interval

3 AMRAP, rest 1:00
Increase reps by 2/1/1/1 each round until failure
15/12 cal row
15 box jump over (24/20)
12 hang power snatch (95/65)
9 burpee

E. Gymnastics

5 rounds for quality (rest as needed)
8 strict C2BPU
20 parallete L-sit flutter kick (total)
20 pistols

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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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You guys know the drill. Get outside for 60 minutes and unplug.

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Active Recovery

Hike/walk 60 min

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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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Nothing complicated for today’s training. Get after it and enjoy the active recovery tomorrow.

A/B mandatory. Pick 2 out of C/D/E based on perceived weakness.

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A. Strength

Tempo Deadlift (X331) 5x3

B. Accessory

BB good morning 3x10
Weighted chin up 3x6
BB curl 3x12

C. Conditioning

20 EMOM, alternating
15/12 cal row
12/8 cal AAB

D. Metcon

2 RFT
800m run
25 KB swing (70/53)
50 KB goblet squat (70/53)

E. Gymnastics

8 AMRAP
3 unbroken bar MU

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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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For today’s oly piece, you’re essentially doing a tempo snatch into a pause in the hole. Again, we’re looking for solid, consistent movement patterns this cycle. Keep the weight manageable.

A/B mandatory. Pick 2 out of C/D/E based on perceived weakness.

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A. Oly

Tempo pause snatch (2 second pull to high hang position, snatch, 2 second pause in hole) 6x2

B. Accessory

BB Pendlay row 3x10
Bottom up KB Press 3x10 (ea arm)
Banded face pull 3x20

C. Conditioning

AAB for max cals
5x5min, light pedal 1:00

D. Metcon

3 RFT
500m row
9 power clean (135/95)
12 shoulder to overhead (135/95)

E. Gymnastics

10 EMOM
Max unbroken strict pull-ups

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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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Happy Monday crew. We’re altering the tempo again this week with an explosion out of the hole. For the interval piece, increase by 2 reps each round you complete (10-12-14…). Pick up each interval where you left off. Enjoy.

A/B mandatory. Pick 2 out of C/D/E based on perceived weakness.

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A. Strength

Tempo back squat (33X1) 5x3

B. Accessory

Single leg RDL 3x10
Strict T2B 3x10
Banded hip thrust 3x20

C. Conditioning

Row/ski 5k

D. Interval

4x3 AMRAP, rest 1:00 between, go up by 2 each round (restart where you left off)
10 front squats (95/65)
10 burpee box jump over (24/20)

E. Gymnastics

12 EMOM, alternating
3-5 ring muscle up
15 GHDSU
5-10 strict HSPU

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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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Today’s suck fest is all about the work capacity. It’s a combination of moving loaded vs unloaded. Enjoy.

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A. Saturday Suck Fest

3 RFT
Run 800m
200m weighted walking lunge (70/53)
Run 800m
200m KB Farmer carry (2x70/53)

B. Strength

Tempo bench press (3331) 5x3

C. Accessory

Alternating single arm DB bench 3x8 (ea arm)
Barbell curl 3x20
Strict ring dip 3x10

D. Odd Object

Zercher carry 5x100' (AHAP)

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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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Today’s oly piece is a pretty solid complex. It’s a lot of volume, so make sure you’re not pushing the weight too much. Instead, focus on maintaining good movement patterns. Get after it.

A/B mandatory. Pick 2 out of C/D/E based on perceived weakness.

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A. Oly

Clean and jerk complex (clean hi pull, hi hang clean, jerk, low hang clean, jerk) 5x2

B. Accessory

Reverse hyper 3x12
DB Z-press 3x8
Banded face pull 3x20

C. Conditioning

30 min E10MOM (3 rounds)
2k row

D. Interval

25 min E5MOM (5 rounds)
20/16 cal row
10 front squat (135/95)
20/16 cal row
10 push press (135/95)

E. Gymnastics

12 EMOM, alternating
8 strict HSPU
6 bar muscle up
16 pistols

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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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Active recovery day. Hit the pool for today’s work, either hit it as a recovery piece or conditioning piece, the choice is up to you.

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Active Recovery

Swim 10x100m, rest as needed

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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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Hump day. There’s a little less volume on today’s programming compared with the rest of the week’s. Hopefully you guys are keeping on top of the recovery work.

A/B mandatory. Pick 2 out of C/D/E based on perceived weakness.

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A. Strength

Tempo Deadlift (3331) 5x3

B. Accessory

Weighted pull up 3x8
Pendlay row 3x8
Banded air squat 3x20

C. Conditioning

24 min E3MOM (8 rounds)
Run 400m

D. Metcon

3 RFT
24 pullups
18 power clean (115/75)
12 burpee box jump over (30/24)

E. Gymnastics

4 RFT
21 hand release pushups
15 hollow rocks
9 L-sit pull-ups

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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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For the oly piece today, you’ll be doing a 2 second pause in each position prior to snatching. Everything else for today is straightforward. Hold onto the kettlebell as long as you can for the interval piece.

A/B mandatory. Pick 2 out of C/D/E based on perceived weakness.

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A. Oly

3 position hang pause Snatch (hi hang, knees, low hang) 5x2

B. Accessory

I/Y/T 3x10
Weighted pistols 3x8
Strict T2B 3x10

C. Conditioning

20 min E2MOM (10 rounds)
20/16 cal AB

D. Interval

20 min E4MOM (5 rounds)
12 double KB hang clean and press (53/35's)
18 goblet squat (53/35)
24 KB snatch (53/35)

E. Gymnastics

8 AMRAP
Max sets of 5 unbroken C2BPU

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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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We’re back to work. We’re changing up the tempo this week and decreasing the tempo. We’ve got some good pieces to choose from for today’s metcon pieces. Get after it.

A/B mandatory. Pick 2 out of C/D/E based on perceived weakness.

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A. Strength

Tempo back squat (3331) 5x3

B. Accessory

Single leg RDL 3x10
BB backrack weighted rear lunge 3x8 (ea leg)
Banded glute bridge hold 3x30sec

C. Conditioning

3 rounds, rest 2:00 between
Run 800m
Row 1000m

D. Metcon

15 AMRAP
21/18 cal AB
15 squat clean (95/65)
9 bar facing burpees

E. Gymnastics

For time:
25 wall walks
EMOM including 0:00: 30 DU

_________________________________________________

#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

_________________________________________________

Today’s Suck Fest is all about transitions. Keep moving and don’t rest too much between sets.

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A. Saturday Suck Fest

100 RFT
1 strict HSPU
2 squat clean (135/95)
3 bar facing burpees

B. Strength

Tempo OHP (44X1) 5x3

C. Accessory

Single arm DB bench 3x8 ea arm
Barbell 21's 3 sets
Strict dip 3x10

D. Odd Object

Double overhead KB/DB walk 5x100'

_________________________________________________

#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

_________________________________________________

Nothing complicated for today’s training. Get after it.

A/B mandatory. Pick 2 out of C/D/E based on perceived weakness.

_________________________________________________

A. Oly

3 position hang clean (hi hang, knees, low hang) 5x2

B. Accessory

Bottom up KB press 3x12 (ea arm)
Pendlay row 3x8
Strict T2B 3x10

C. Conditioning

Run 5x1200m, rest walk 400m

D. Metcon

12 AMRAP
30 DB snatch (50/35)
20 pistols (total)
10 HSPU

E. Gymnastics

Walking lunge 400m
Every 1:00 including 0:00: 8 burpees

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#cronusfit #rltw #besomebody #earnit #paytheman