Functional Fitness
_________________________________________________
Active recovery/conditioning. Hop into the pool for a long swim.
_________________________________________________
Active Recovery/Conditioning
Swim 1000m
_________________________________________________
#cronusfit #rltw #besomebody #earnit #paytheman
Functional Fitness
_________________________________________________
We’re continuing on the trend of benchmark workouts with some throwbacks to the “Girls”.
A/B mandatory. Pick 2 out of C/D/E based on perceived weakness.
_________________________________________________
A. Strength
Work up to 1RM Deadlift
B. Accessory
Weighted pullup 3x8
Strict T2B 3x10
Bottom up KB Press 3x12
C. Metcon
Nancy
5 RFT
400m run
15 OHS (95/65)
D. Conditioning
“Triple 3”
For time
3000m row
300 DU
3 mile run
E. Gymnastics
Annie
For time
50-40-30-20-10
DU
Abmat sit up
_________________________________________________
#cronusfit #rltw #besomebody #earnit #paytheman
Functional Fitness
_________________________________________________
We’ve got a couple benchmarks today. Again, this week is to get a good baseline and some basic numbers in order to understand pacing for future workouts.
A/B mandatory. Pick 2 out of C/D/E based on perceived weakness.
_________________________________________________
A. Oly
Work up to 1RM Snatch
B. Accessory
Single leg KB RDL 3x12
Weighted pistols 3x8 (ea leg)
I/Y/T 3x10
C. Metcon
For time
27-21-15-9
Cal row
Thruster (95/65)
D. Conditioning
For time
2 mile run
E. Gymnastics
Cindy
20 AMRAP
5 pullup
10 pushup
15 squat
_________________________________________________
#cronusfit #rltw #besomebody #earnit #paytheman
Functional Fitness
_________________________________________________
Welcome to test week. We’ll be working up to a 1RM in all of our lifts this week in order to set a baseline for the upcoming strength cycle. Work up to a training 1RM, which means you’re going for a 95%-ish effort. It doesn’t have to be a true max. We’ll also be doing some baseline conditioning work as well. Enjoy
A/B mandatory. Pick 2 out of C/D/E based on perceived weakness.
_________________________________________________
A. Strength
Work up to 1RM Backsquat
B. Accessory
BB RDL 3x12
Tempo Goblet squat (4341) 3x5
Strict C2BPU 3x8
C. Metcon
For time
10-20-30-40-50 DB Snatch (50/35)
15 burpee box jump over (24/20)
D. Conditioning
For time
2k row
E. Gymnastics
Death by deficit HSPU (4/2")
EMOM
1-2-3... until failure
_________________________________________________
#cronusfit #rltw #besomebody #earnit #paytheman
Functional Fitness
_________________________________________________
Today’s suck fest is all about the kettlebell. There is a lot of volume, so make sure you are pacing yourself accordingly. Run 100m everytime you break (within reason).
A/B mandatory. Pick 2 out of C/D/E based on perceived weakness.
_________________________________________________
A. Saturday Suck Fest
For time
100 KB swing (70/53)
100 KB squat clean (53/35)
100 KB windmill (35/18)
100 KB goblet squat (70/53)
100 KB snatch (53/35)
100 KB russian twist (35/18)
100 KB bulgarian split squat (70/53)
100 KB single leg RDL (53/35)
100 KB oblique crunch (35/18)
Each break, run 100m
B. Strength
Tempo OHP (X221) 5x3
C. Accessory
Weighted chin up 3x6
Close grip bench 3x8
Poundstone curl
D. Odd Object
Zercher carry 5x100'
_________________________________________________
#cronusfit #rltw #besomebody #earnit #paytheman
Functional Fitness
_________________________________________________
For the oly piece today, you’ll be doing a power clean, 2 second pause hang clean at knees, jerk, full clean, jerk. Everything else today is pretty straightforward. Get after it.
A/B mandatory. Pick 2 out of C/D/E based on perceived weakness.
_________________________________________________
A. Oly
Clean complex 5x1
B. Accessory
DB Arnold Z-press 3x10
Pendlay row 3x8
I/Y/T 3x10
C. Conditioning
AAB for max cals
1-2-3-4-4-3-2-1 minutes
Light pedal 1:00 between
D. Metcon
4 RFT
24/20 cal row
16 DB Snatch (50/35)
4 wall walk
E. Gymnastics
8 AMRAP
3 unbroken deficit HSPU (4/2")
_________________________________________________
#cronusfit #rltw #besomebody #earnit #paytheman
Functional Fitness
_________________________________________________
Active recovery/conditioning. Again, pick your poison as far as pacing.
_________________________________________________
Active Recovery
12 rounds
100m swim
5 pool side muscle ups
10 pushups
15 air squats
_________________________________________________
#cronusfit #rltw #besomebody #earnit #paytheman
Functional Fitness
_________________________________________________
For the conditioning piece, pick out a 50m length. You’ll be doing 6 lengths, or 3 down/backs each rep.
A/B mandatory. Pick 2 out of C/D/E based on perceived weakness.
_________________________________________________
A. Strength
Tempo Deadlift (X221) 5x3
B. Accessory
BB RDL + shrug 3x10
BB curl 3x12
Banded hip thrust 3x20
C. Conditioning
30 min E3MOM (10 rounds)
300m gasser (50m lengths)
D. Metcon
For time:
100 wallball (20/14)
80 cal row
60 alternating DB Snatch (50/35)
40 box jump over (24/20)
20 bar MU
E. Gymnastics
10 min handstand walk work
_________________________________________________
#cronusfit #rltw #besomebody #earnit #paytheman
Functional Fitness
_________________________________________________
For today’s oly piece, you’ll be doing hang pause snatches. 1 rep is a 2 second pause in each position - hi hang, knees, low hang, so you’ll be doing a total of 6 reps per set. Again, focus on good positions and staying consistent with your pulls. Push the pace on the interval piece and see how long you can hold on.
A/B mandatory. Pick 2 out of C/D/E based on perceived weakness.
_________________________________________________
A. Oly
3 position hang pause snatch 5x2
B. Accessory
Bottom up KB Press 3x10 (ea)
Weighted pullup 3x6
Banded facepull 3x20
C. Conditioning
8 rounds, rest 1:30 between
24/20 cal AB
16 KB goblet squat (70/53)
D. Interval
10 RFT, rest 1:00 between
6 deadlift (225/155)
8 burpee box jump over (24/20)
E. Gymnastics
12 EMOM, alternating
3-5 ring MU
8-12 HSPU
14-20 alternating pistols
_________________________________________________
#cronusfit #rltw #besomebody #earnit #paytheman
Functional Fitness
_________________________________________________
This’ll be our last week of tempo work. We’ll do a test week next week in order to get some baseline numbers as we transition into a strength cycle for the next 4 months ish. Get after today’s work.
A/B mandatory. Pick 2 out of C/D/E based on perceived weakness.
_________________________________________________
A. Strength
Tempo back squat (22X1) 5x3
B. Accessory
Single leg RDL 3x10 (ea leg)
Weighted pistol 3x8 (ea leg)
Strict T2B 3x10
C. Conditioning
5k run for time
D. Metcon
For time
30-20-10 ground to overhead (95/65, 135/95, 185/125)
500m row in between
E. Gymnastics
20 min E4MOM (5 rounds)
20 pull ups
20/16 cal AAB
20 hand release pushups
_________________________________________________
#cronusfit #rltw #besomebody #earnit #paytheman
Functional Fitness
_________________________________________________
Today’s Suck Fest will start off pretty easy but will get progressively more difficult as the squat cleans get heavier. Shoot for 6-7 rounds. Get after it.
_________________________________________________
A. Saturday Suck Fest
60 AMRAP
Row 750m
8 squat clean (95/65, increase +20/15 per round)
10 bench (185/125)
B. Strength
Tempo OHP (2221) 5x3
C. Accessory
Ring dip 3x12
DB hammer curl 3x12
Banded paloff press 3x20 (ea side)
D. Odd Object
Double DB/KB overhead lunge 5x100'
_________________________________________________
#cronusfit #rltw #besomebody #earnit #paytheman
Functional Fitness
_________________________________________________
Happy Friday. We’ve got another clean complex for today’s oly piece. You’ll be doing a clean pull, hi hang clean with 2 second pause in hole, jerk, tempo clean (2 second pull to hi hang), and jerk. For the interval piece, reset each round. For the gymnastics piece, try and stay on the bar for as long as you can, rest as needed between sets.
A/B mandatory. Pick 2 out of C/D/E based on perceived weakness.
_________________________________________________
A. Oly
Clean complex 5x2
B. Accessory
Bottom up KB Press 3x10 (ea arm)
I/Y/T 3x10
Pistol 3x10 (ea leg)
C. Conditioning
Row/ski 3x2k, rest 2:00
D. Interval
6x3 AMRAP, rest 1:00
200m run
into
8 T2B
8 thruster (95/65)
E. Gymnastics
5 rounds, rest as needed, goal unbroken
5 T2B
5 pull up
5 C2BPU
5 bar MU
_________________________________________________
#cronusfit #rltw #besomebody #earnit #paytheman
Functional Fitness
_________________________________________________
Hop into the pool for today’s active recovery/conditioning piece. Rest as needed between rounds.
_________________________________________________
Active Recovery
Swim 2x400m
4x200m
6x100m
Rest as needed
_________________________________________________
#cronusfit #rltw #besomebody #earnit #paytheman
Functional Fitness
_________________________________________________
Nothing complicated for today’s training, just work. For the gymnastics piece, do as many unbroken strict HSPU’s you can per minute.
A/B mandatory. Pick 2 out of C/D/E based on perceived weakness.
_________________________________________________
A. Strength
Tempo Deadlift (2221) 5x3
B. Accessory
Single leg KB RDL 3x10 (ea leg)
Strict C2BPU 3x8
Bent over barbell row 3x12
C. Conditioning
For time
200/175 cal AAB
Every 1:00 including 0:00 6 burpees
D. Metcon
8 RFT
15/12 cal AAB
12 hand release pushups
9 hang power clean (135/95)
E. Gymnastics
10 EMOM
Max unbroken strict HSPU
_________________________________________________
#cronusfit #rltw #besomebody #earnit #paytheman
Functional Fitness
_________________________________________________
For today’s oly piece, you’ll be doing a snatch complex consisting of a snatch hi pull, hi hang pause snatch (2 sec pause in hole), tempo snatch (2 second pull to hi hang position). Again, we’re working on technique and good positions. Keep the weight manageable. For the gymnastics piece, pick a rep goal for each minute that is challenging.
A/B mandatory. Pick 2 out of C/D/E based on perceived weakness.
_________________________________________________
A. Oly
Snatch complex 5x2
B. Accessory
Snatch grip sotts press 3x8
Strict T2B 3x10
Banded face pull 3x20
C. Conditioning
Run 5x800m, rest 2:00 while wearing vest (20/14)
D. Interval
16 min E4MOM (4 rounds)
20/16 cal row
15 shoulder to overhead (95/65)
10 squat clean (95/65)
E. Gymnastics
12 EMOM, alternating
3-5 ring MU
4-8 strict HSPU
15-20 GHDSU
_________________________________________________
#cronusfit #rltw #besomebody #earnit #paytheman
