Functional Fitness
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For today’s pool training, feel free to try different strokes/implements. Eg breast stroke, side stroke, front crawl, fins, paddleboard, pull buoy, etc. Try some different techniques.
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Active Recovery
Swim 12x100m
Rest as needed between intervals
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#cronusfit #rltw #besomebody #earnit #paytheman
Functional Fitness
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Hump day crew. There’s a lot of volume today, so make sure you guys are hitting the recovery work/day tomorrow.
A/B mandatory. Pick 1 out of C/D/E based on perceived weakness.
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A. Oly
A1. Push press 5x6
A1. Handstand hold 5x:30s
B. Accessory
B1. DB lateral raise 3x10
B1. BB upright row 3x10
B2. BB shrug 3x15
B2. Band pull aparts 3x25
C. Conditioning
10 RFT
20/16 cal AB
10 burpee pull up
D. Work Capacity
30 AMRAP
100m sandbag run (100/75)
8 sandbag ground to overhead (100/75)
12 sandbag front squat (100/75)
16 sandbag front rack lunge, total (100/75)
E. Gymnastics
10 AMRAP
1 L-sit rope climb
20 hand release pushups
30 air squats
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#cronusfit #rltw #besomebody #earnit #paytheman
Functional Fitness
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Straightforward work for today’s training. Enjoy
A/B mandatory. Pick 1 out of C/D/E based on perceived weakness.
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A. Hypertrophy
A1. BB RDL + Shrug 4x10
A1. Weight chin up 4x8
B. Accessory
B1. Muscle snatch 4x8
B1. BB Pendlay row 4x8
B1. I/Y/T 4x10
C. Conditioning
Row for max distance 5x6 min, rest 1:00
D. Work Capacity
30 min E5MOM
8 single arm devil press (50/35)
100m run
12 single DB box step over (50/35 over 24/20)
100m run
24 wall ball (20/14)
E. Gymnastics
15 EMOM, alternating
60 DU
5 bar MU
15 GHDSU
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#cronusfit #rltw #besomebody #earnit #paytheman
Functional Fitness
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For the work capacity piece, choose some challenging weights for the KB movements. You should be working for ~45 seconds each round, so use that as a gauge for how heavy you should be. For the gymnastics piece, it’s not for time, rather, for quality. Use the opportunity to build some volume.
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 Goodmorning 4x12
B. Accessory
B1. Tempo KB Goblet squat (4242) 3x10
B1. Banded hip thrust 3x20
B2. Strict T2B 3x10
B2. Banded Paloff Press 3x20
C. Conditioning
5k row
D. Work Capacity
32 EMOM, alternating
15/12 cal AB
6 KB Turkish get up (total)
15 double KB thruster
6 strict C2BPU
E. Gymnastics
Not for time
30 deficit HSPU
30 strict HSPU
30 kipping HSPU
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#cronusfit #rltw #besomebody #earnit #paytheman
Functional Fitness
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Today’s suck fest is a mix of running and barbell movements that slowly get harder. Split the reps as needed and keep the pace steady.
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A. Saturday Suck Fest
With a partner, split work as needed
50 thruster (95/65)
Run 1 mile
50 power Snatch (135/95)
Run 1 mile with 20/14 wall ball
50 power clean and jerk (185/125)
Run 1 mile with 35/20 KB
50 front squat (from the ground, 225/165)
Run 1 mile with 50/35 sandbag
50 deadlift (315/215)
B. Hypertrophy
B1. BB bench 4x8
B1. Ring dip 4x10
C. Accessory
C1. DB Hammer curl 4x15
C1. BB Curl 4x10
C2. Banded tricep pushdown 4x20
C2. Banded face pull 4x20
D. Odd object
5 rounds, not for timeSled push 5x100m, AHAP
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#cronusfit #rltw #besomebody #earnit #paytheman
Functional Fitness
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Happy Friday crew. We’ve got the usual work for today’s training.
A/B mandatory. Pick 1 out of C/D/E based on perceived weakness.
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A. Oly
Clean complex
Clean pull, hang power clean, front squat, jerk, hang squat clean, front squat, jerk 6x1
B. Accessory
B1. DB bulgarian split squat 4x10
B1. BB Pendlay row 4x8
B1. Wall sit hold 4x30s
C. Conditioning
Run
1 mile, rest 4:00
2x800, rest 2:00
4x400, rest 1:00
8x100m, rest 2:00 (fast)
D. Work Capacity
5 rounds, not for time
750m row
8 sandbag clean over shoulder (150/100)
12 burpee pull up
16 sandbag squat (150/100)
E. Gymnastics
10 AMRAP
50' HSW
20 GHDSU
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#cronusfit #rltw #besomebody #earnit #paytheman
Functional Fitness
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We’ll keep doing pool workouts/sessions for our recovery days. Break today’s up as you want.
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Active Recovery
Swim 1500m
Break/rest as needed
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#cronusfit #rltw #besomebody #earnit #paytheman
Functional Fitness
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For the gymnastics piece, the goal is to do the complex unbroken, so stay on the bar for all reps. Scale accordingly.
A/B mandatory. Pick 1 out of C/D/E based on perceived weakness.
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A. Hypertrophy
A1. OHP 4x8
A1. Weighted plate front raise 4x15
B. Accessory
B1. Snatch grip push press 4x6
B1. Landmine cauldron 4x10 ea direction
B2. Bottom up KB press 3x12
B2. DB reverse fly 3x12
C. Conditioning
30 EMOM, alternating
15/12 cal row
3 wall walk
12 box jump over (24/20)
D. Work Capacity
30 AMRAP
200m run
10 deadlift (225/155)
10 HSPU
200m run
10 pull up
10 ring dip
E. Gymnastics
5 rounds, not for time (goal is unbroken)
5-8 T2B
5-8 pull-up
5-8 C2BPU
5-8 bar MU
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#cronusfit #rltw #besomebody #earnit #paytheman
Functional Fitness
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Nothing crazy for today’s programming. The work capacity piece is all about the kettlebell. Keep moving and keep the pace manageable.
A/B mandatory. Pick 1 out of C/D/E based on perceived weakness.
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A. Hypertrophy
A1. Chin up 4x10 (add weight if needed)
A1. BB Bent over row 4x12
B. Accessory
B1. Kneeling single arm row 4x10
B1. DB curl 4x10
B1. Banded face pull 4x20
C. Conditioning
Row/ski 5x1k, rest 2:00 between
D. Work Capacity
5 rounds, not for time
100m farmer walk (53/35)
15 double KB clean
15 double KB front squat
15 double KB to overhead
E. Gymnastics
8 AMRAP
3 unbroken ring MU
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#cronusfit #rltw #besomebody #earnit #paytheman
Functional Fitness
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For the sled push in D, pick a challenging weight/resistance that you have a hard time finishing the length unbroken.
A/B mandatory. Pick 1 out of C/D/E based on perceived weakness.
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A. Hypertrophy
A1. BB Back squat 4x10
A1. BB RDL 4x12
B. Accessory
B1. BB Banded good morning 3x12
B1. Weighted box step up 3x12
B2. Strict T2B 3x10
B2. Banded hip clamshells 3x20 ea leg
C. Conditioning
Run 4 miles
4 min @ 2 mile pace, 1 min @ light jog
D. Work Capacity
30 AMRAP
10 sandbag ground to overhead (100/75)
10 strict pull up
100' sled push
E. Gymnastics
10 AMRAP
20 pistols (total)
10 HSPU
10 burpee to 6" target
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#cronusfit #rltw #besomebody #earnit #paytheman
Functional Fitness
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Today’s Suck Fest is all about the ruck. Make sure you’re putting actual objects into your ruck instead of a 50lb weight. The idea is to have an unbalanced load in your ruck (similar to a sandbag).
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A. Saturday Suck Fest
5 rounds
1 mile ruck run (50/35)
10 ruck pull ups
20 ruck ground to overhead
50 ruck squats
B. Hypertrophy
B1. DB Bench 4x10
B1. Strict ring dip 4x8-12
C. Accessory
C1. BB Curl 4x12
C1. Banded tricep pushdown 4x20
C2. DB Chest fly 4x10
C2. Banded face pull 4x20
D. Odd object
Single arm farmer carry 5x50' ea arm (AHAP)
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#cronusfit #rltw #besomebody #earnit #paytheman
Functional Fitness
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If you guys haven’t noticed yet, we’ll be doing more sandbag, kettlebell, and dumbell work this off season for GPP development with the intent to create different, more unwieldy, stimuli than with a typical barbell. As a result, make sure you guys have access to a good quality sandbag for workouts.
A/B mandatory. Pick 1 out of C/D/E based on perceived weakness.
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A. Oly
Snatch complex (snatch hi pull, hang power snatch, OHS, hang snatch, OHS, snatch) 6x1
B. Accessory
B1. Pistol 4x10
B1. Strict chin up 4x8
B1. Push up plank on rings 4x30s
C. Conditioning
Run
2x800m, rest 2:00
4x400m, rest 1:00
6x200m, rest 2:00
D. Work Capacity
5 rounds, not for time
200m sandbag carry (100/75)
10 sandbag power clean
10 sandbag thruster
10 burpee over sandbag
E. Gymnastics
12 AMRAP
16 pistols
50' Handstand walk
10 strict T2B
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#cronusfit #rltw #besomebody #earnit #paytheman
Functional Fitness
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Pool work for today’s active recovery/conditioning. You guys know the drill. Enjoy.
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Active Recovery
Swim10x100m, rest 1:00
8x50m, rest 1:00
8x25m, rest 1:00
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#cronusfit #rltw #besomebody #earnit #paytheman
Functional Fitness
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For the hypertrophy piece, one rep is a power clean + 3 push presses, so you’ll be doing 3 “reps” of that for a total of 3 power cleans and 9 push presses. For the work capacity piece, choose a challenging weight, probably 53/35 for the workout. The goal isn’t necessarily to destroy yourself, rather, it’s to build up some capacity with loads.
A/B mandatory. Pick 1 out of C/D/E based on perceived weakness.
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A. Hypertrophy
A1. Power clean + 3 push press 5x3
A1. Bottom up KB Press 5x10
B. Accessory
B1. Single leg RDL 3x10
B1. Banded Paloff Press 3x20
B2. DB Bent over row 3x10
B2. I/Y/T 3x10
C. Conditioning
Row/ski 20 rounds
30s on/30s off
D. Work Capacity
30 AMRAP
20 KB squat clean (alternating)
100' KB suitcase carry (split between two arms)
20 KB snatch (alternating)
100' KB overhead walk (split between two arms)
E. Gymnastics
6 RFT
12 T2B
12 HSPU
60 DU
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#cronusfit #rltw #besomebody #earnit #paytheman
Functional Fitness
_________________________________________________
For the work capacity piece, pick a barbell weight that feels challenging, but you can do essentially unbroken for the 100 foot segments.
A/B mandatory. Pick 1 out of C/D/E based on perceived weakness.
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A. Hypertrophy
A1. Trap bar deadlift 4x8
A1. Strict C2BPU 4x8
B. Accessory
B1. BB pendlay row 4x10
B1. DB reverse fly 4x12
B1. DB hammer curl 4x10
C. Conditioning
30 EMOM, alternating
15/12 cal row
10 burpee box jump over (24/20)
8 DB box step over (50/35's over 24/20)
D. Work Capacity
5 rounds, not for time
100' BB backrack walking lunge
10 DB turkish get ups
100' BB Zercher carry
10 strict T2B
E. Gymnastics
8 AMRAP
8 unbroken C2BPU
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#cronusfit #rltw #besomebody #earnit #paytheman
