Functional Fitness

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We’re continuing to pump up the volume for the hypertrophy/accessory work. The work capacity metcon piece is all about building a base and developing that GPP.

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

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A. Hypertrophy

A1. DB rear foot elevated split squat 4x15 (ea leg)
A1. BB RDL + Shrug 4x12

B. Accessory

B1. BB backrack rear lunge 3x10
B1. Banded hip thrust 3x20
B2. Weighted Russian twist 3x20
B2. Reverse hyper 3x12

C. Conditioning

Row 5k

D. Work Capacity

30 AMRAP

10 sandbag clean (100/75)
20 sandbag lunges (total)
20 cal AB
10 sandbag shoulder to overhead
20 sandbag squat

E. Gymnastics

50 parallette HSPU (4"/2")

Break/rest as needed

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Functional Fitness

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For today’s Suck Fest, one partner will be chipping away at the reps while the other partner will be running with the sandbag. There’s no easy way about it, it’s going to take work.

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

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A. Saturday Suck Fest

For time, with a partner
Partner A: run 200m with 100/75 sandbag
Partner B:
100 DB box step over (2x50/35 over 24/20)
150 burpee pullups
200 wallball (30/20)
250 box jump over (24/20)

B. Hypertrophy

A1. Bench 4x10
A1. DB fly 4x12

C. Accessory

B1. DB Curl 3x15
B1. BB Floor press 4x12
B2. Strict ring dip 4x10
B2. Banded face pull 4x20

D. Odd object

5x100' Zercher carry AHAP

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Functional Fitness

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Happy Friday crew. Get a good night’s sleep as we’re back into Saturday Suck Fest pieces.

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

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A. Hypertrophy

A1. Power clean 5x5
A1. Box jump 5x4

B. Accessory

B1. Strict T2B 4x10
B1. BB Back rack walking lunge 4x30 (total)
B1. Sorenson hold 4x30s

C. Conditioning

Run - 2 sets of (1 mile, 800, 400)
Rest 2 minutes between distances, 5 minutes between setsGoal is to have identical splits between both sets. Pacing is roughly goal 1 mile pace throughout

D. Work Capacity

For time (20 min cap):
50 DBall over shoulder (150/100)
Every 2 minutes, including 0:00 15/12 cal row/ski

E. Gymnastics

10 AMRAP
20 pull-ups
40 air squats
60 DU

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Functional Fitness

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We’re heading back into the pool for today’s active recovery. As usual, if you’re feeling up to it, you can use today as a conditioning piece instead of active recovery.

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Active Recovery

10 rounds, not for time
100m swim
12 pushups
16 air squats

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Functional Fitness

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A couple long interval pieces to choose from. For the work capacity piece, don’t worry about pushing the pace, you should be able to comfortably finish each round with about 30-45 seconds to rest. The goal is to keep moving.

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

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A. Oly

A1. BB OHP 4x10
A1. Plate front raise 4x25

B. Accessory

B1. BB upright row 3x10
B1. DB Z-press 3x10
B2. Ring row 3x12
B2. Banded face pull 3x20

C. Conditioning

30 min E2MOM (15 rounds)
15/12 cal AAB

D. Work Capacity

32 min E4MOM (8 rounds)
250/200m row
8 DB box step over (2x50/35's over 24/20)
8 devils press
8 strict pull up

E. Gymnastics

8 AMRAP
8 T2B
16 pistols

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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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Hopefully you guys are enjoying the nice change of pace. We’re doing a lot more lifting and less metcon/conditioning work. We’re focusing on work capacity and base building.

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

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A. Hypertrophy

A1. BB RDL 4x8
A1. Single arm bent over row 4x12

B. Accessory

B1. Chin up 4x8
B1. BB Pendlay row 4x10
B1. DB hammer curl 4x10

C. Conditioning

Row 6x1k, rest 2:00

D. Work Capacity

5 rounds, not for time
100' sled push (AHAP)
20 Russian KB Swing (AHAP)
100' sandbag carry (AHAP)

E. Gymnastics

For time:
20 rope climbs
Every 1:00, including 0:00, 12 GHDSU

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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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Alright crew. We’re transitioning back into our off season prep work. We’ll be doing a 20-ish base building block then transition into a 20-ish week strength block. We’ll start off with some hypertrophy work and slowly increase the overall volume. This block is about getting big, so we’ll be doing a lot of super sets. Enjoy.

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

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A. Hypertrophy

A1. BB front squat 4x10
A1. BB reverse lunge 4x12 (ea leg)

B. Accessory

B1. Single leg RDL 4x10
B1. Wall sit 4x30s
B2. Weighted pistols 4x10
B2. Banded hip thrust 4x20

C. Conditioning

Run 4 miles

D. Work Capacity

25 AMRAP
100m KB farmer carry (53/35)
20 double KB clean
20 double KB S2O

E. Gymnastics

24 EMOM (alternating)
8 weighted pull up
30 second hanging L-sit hold
12 reverse hyper
30 second wall sit

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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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We’re back at it! Saturday Suck fest’s are back on the menu. If you plan to re-test 22.3, take today easy and re-test tomorrow. Otherwise, enjoy the suck.

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A. Strength

Bench 5x5

B. Saturday Suck Fest

For time
1 mile run
50 deadlift (225/155)
1 mile run
50 burpee pull ups
1 mile run
50 sandbag over shoulder (150/100)
1 mile run
50 DB box step overs (2x50/35's over 24/20)

C. Accessory

Weighted ring dip 3x10
BB curl 3x12
DB fly 3x10

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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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Pretty much what we thought 22.3 was going to be. Thrusters, double unders, and bar gymnastics. Pace accordingly throughout the workout as it’s primarily a bar pulling. Break early and save your lungs for the bar. Keep thrusters smooth. We’ll get back to off season GPP work next week

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22.3

For time:
21 pull-ups
42 double-unders
21 thrusters (weight 1)
18 chest-to-bar pull-ups
36 double-unders
18 thrusters (weight 2)
15 bar muscle-ups
30 double-unders
15 thrusters (weight 3)
M: 65 lb, then 75 lb, then 85 lb
W: 95 lb, then 115 lb, then 135 lb
Time cap: 12 minutes

_________________________________________________

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Functional Fitness

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Active recovery day. One more workout this week to close out the Open. Enjoy it folks. We’ll hit our off season programming again.

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Active Recovery

45 min low impact cardio

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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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A lot of gymnastics movements today, which we’ll reasonably expect to see this week. Use today to get some pacing down to strategize for this week.

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

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A. Strength

12 min E2MOM (6 rounds)
3 position hang clean (hi, knees, low)
Work up to heavy set

B. Accessory

BB RDL 3x10
BB z-press 3x8
Banded face pull 3x20

C. Metcon

12 AMRAP
24 alternating pistols
16 pull up
8 power snatch (95/65)

D. Gymnastics

9 AMRAP
1-2-3-... ring MU
10-20-30... DU

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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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Straightforward work for training today. Get after it and enjoy.

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

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A. Oly

12 min E2MOM (6 rounds)
Hang snatch, OHS, Snatch, OHS
Work up to heavy complex

B. Accessory

BB Pendlay row 3x8
BB backrack rear lunge 3x8 ea leg
Strict C2BPU 3x8

C. Interval

20 min E5MOM (4 rounds)
15 power clean (135/95)
200m run
15 front squat (135/95)
200m run
15 shoulder to overhead (135/95)
Rest remainder

D. Conditioning

Row 8x500m, rest 1:00

_________________________________________________

#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

_________________________________________________

The open workouts this year have been pretty unoriginal. Based on the last 2 weeks, we can reasonably expect to see some amalgamation of double unders, thrusters, bar gymnastics (pullups, muscle ups, t2b), or ring muscle ups, so we’ll focus on these movements this week.

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

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A. Strength

12 min E2MOM (6 rounds)
3 back squats, work up to heavy triple

B. Accessory

BB good morning 3x10
Pistol 3x12
Dragon flag 3x6

C. Metcon

9 AMRAP
3-6-9...
Thruster (95/65)
C2BPU

D. Interval

5x3 AMRAP, rest 1:00
7 power clean (115/75)
14 T2B
7 OHS (115/75)
AMRAP bar MU

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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

_________________________________________________

A little more volume today. Depending how you did yesterday and whether you plan to re-test 22.2, you can either approach today as a training day or a light day to prep for tomorrow’s re-test.

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

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A. Strength

Deadlift 5x5 @ 70-80%

B. Accessory

BB OHP 3x8
Weighted dip 3x12
I/Y/T 3x10

C. Interval

3 rounds, rest 3:00 between
12-9-6
Thruster (115/75)
T2B
Cal AAB

D. Metcon

9 AMRAP
1-2-3-... squat clean (155/105)
8 pullups

E. Conditioning

Row 10x500m, rest 1:00

_________________________________________________

#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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22.2 is just a pure work capacity piece and a test of your ability to maintain output. Keep your movements efficient and try to conserve energy in order to maintain your pacing. Fairly straight workout that you guys should crush.

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22.2

For time (10 min cap)

1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1

Deadlift (225/155)

Bar facing burpees

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#cronusfit #rltw #besomebody #earnit #paytheman