Functional Fitness

_________________________________________________

Happy Monday crew. More of the same work. Get after it.

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

_________________________________________________

A. Hypertrophy

A1. BB back squat 5x10
A1. Banded BB RDL + Shrug 5x10

B. Accessory

B1. KB goblet squat 3x15
B1. Banded hip thrust (2 sec pause at top) 3x20
B2. Bird dog (SLOW) 3x10 (ea side)
B2. Hollow rock 3x20

C. Conditioning

30 min run (15 out/15 back)

D. Work Capacity

6 RFT
50m KB farmer walk (53/35)
15 double KB squat clean (53/35)
50m KB farmer walk
20 KB shoulder to overhead

E. Gymnastics

Death by HSPU by 2's
EMOM 2-4-6..

HSPU until unable to complete in minute

_________________________________________________

#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

_________________________________________________

We’ve got a nice partner chipper workout today. The mile runs will get progressively harder as the load increases. Otherwise, keep your transitions quick to move through the reps.

_________________________________________________

A. Saturday Suck Fest

For time
With partner, split as needed
Run 1 mile
100 DB man maker (50/35)
Run 1 mile with 20/14 wallball
100 burpee ring pull up
Run 1 mile with 35/24 KB

B. Hypertrophy

B1. DB Bench 4x12
B1. DB fly 4x10

C. Accessory

C1. BB curl 3x12
C1. Weighted dip 3x10
C1. Feet elevated pushups 3x15
C1. Hollow hold 3x:30s

D. Odd object

Trap bar farmer carry 5x100' (AHAP)
Rest as needed

_________________________________________________

#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

_________________________________________________

Happy Friday crew. Some snatch work for today’s programming and some long conditioning work. Enjoy the weekend.

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

_________________________________________________

A. Oly

Snatch complex hi hang snatch + OHS + hang snatch + OHS + low hang snatch + OHS 7x1

B. Accessory

B1. Weighted box step up 4x8 ea leg
B1. V-up 4x20
B1. Tempo reverse hyper (3531) 4x8

C. Conditioning

Run 2x 1.5 miles, rest 5:00
Pace at 2 mile pace

D. Work Capacity

40 EMOM
15/12 cal row
15 shoulder to overhead (135/95)
15/12 cal AAB
15 front squat (135/95)

E. Gymnastics

For time
50-40-30-20-10
Air squat
Abmat situp

_________________________________________________

#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

_________________________________________________

Active recovery pool day. Hopefully you guys are enjoying the pool work. It gives your body a break from the intensity of this cycle.

_________________________________________________

Active Recovery

Swim 1600m

_________________________________________________

#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

_________________________________________________

For the hypertrophy piece, you’ll be doing OHP with the trap bar (think neutral grip OHP). If you don’t have a rackable trap bar, you can do neutral grip DB OHP.

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

_________________________________________________

A. Hypertrophy

A1. Trap bar OHP 4x8
A1. DB incline press 4x10

B. Accessory

B1. DB single arm row 4x10
B1. KB Windmill 4x8 ea arm
B2. Banded Paloff Press 3x20
B2. Ring feet elevated pike 3x10

C. Conditioning

30 min E2MOM, alternating
40/30 cal AAB
100 DU
500m row

D. Work Capacity

30 AMRAP
100m KB farmer walk (53/35)
20 KB snatch (53/35)
20 SA KB OHS (53/35)
20 SA KB burpee (53/35)

E. Gymnastics

Accumulate 5 min L-sit ring hold

_________________________________________________

#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

_________________________________________________

For the gymnastics piece, scale the reps such that the first few sets are pretty easy. It should be difficult by the end of the 8 minutes. otherwise, straightforward work for today.

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

_________________________________________________

A. Hypertrophy

A1. BB RDL + Shrug 4x10
A1. BB Pendlay row 4x10

B. Accessory

B1. Chin up 4x8
B1. Banded face pull 4x20
B1. EZ curl 4x10

C. Conditioning

Row/ski 5x1k, rest 2:00

D. Work Capacity

For time
Every 2:00 including 0:00, 4 devil press (50/35)
25 wall walk
50 DB box step over (50/35 over 24/20)
25 burpee bar MU

E. Gymnastics

8 AMRAP
3-5 unbroken ring MU

_________________________________________________

#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

_________________________________________________

We’re back into it with hypertrophy work. Keep at it - the work we put in now will pay off later.

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

_________________________________________________

A. Hypertrophy

A1. BB front squat 4x12
A1. DB reverse lunge 4x15

B. Accessory

B1. Single leg RDL 4x10
B1. Wall sit 4x:30s
B2. Strict T2B 4x10
B2. Banded hip thrust 4x20

C. Conditioning

Run 4 miles

D. Work Capacity

6 RFT
200m run
8 sandbag over shoulder (150/100)
12 sandbag squat (150/100)
16 sandbag facing burpees

E. Gymnastics

10 AMRAP
12 T2B
9 ring dip
6 strict HSPU

_________________________________________________

#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

_________________________________________________

Today’s suck fest is a classic. This workout is all about keeping your transition times low and movements efficient.

_________________________________________________

A. Saturday Suck Fest

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

B. Strength

Bench 4x8

C. Accessory

C1. Strict ring dip 3x10
C2. Barbell curl 3x15

D. Odd object

5 rounds, rest as needed between rounds
1:00 max distance sandbag bearhug carry (150/100)

_________________________________________________

#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

_________________________________________________

Happy Friday crew. For the oly piece, choose a weight that’s around 60%. Something you can easily cycle.

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

_________________________________________________

A. Oly

10 EMOM
4 Power clean

B. Accessory

B1. L-sit chin-up 3x8
B1. BB Good morning 3x10
B1. Strict T2B 3x10

C. Conditioning

Row/ski 8x500m, rest 1:00

D. Work Capacity

30 AMRAP
20 deadlift (135/95)
20/16 cal row
20 burpee box jump over (24/20)
20/16 cal row
20 power clean (135/95)
20/16 cal row

E. Gymnastics

Accumulate 4 min of handstand hold
Rest in front leaning rest

_________________________________________________

#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

_________________________________________________

Pool day. Rest as needed between intervals.

_________________________________________________

Active Recovery

Swim
2x400m
4x200m

_________________________________________________

#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

_________________________________________________

Straightforward work for today’s programming. Enjoy the pool day tomorrow.

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

_________________________________________________

A. Hypertrophy

OHP 4x10

B. Accessory

B1. DB Z-press 3x8
B1. Plate front raise 3x20
B1. I/Y/T 3x10

C. Conditioning

AAB for max cals
5x3 min, rest 1:00

D. Work Capacity

5 rounds
400m run
15 sandbag ground to overhead (100/75)
15 pull up

E. Gymnastics

10 AMRAP
10 HSPU
20 jump lunges (total)
10 Burpees to 6" target

_________________________________________________

#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

_________________________________________________

For the work capacity piece today, get a challenging weight for the kettlebell. Probably around 53/35-ish. You should be able to do the movements unbroken.

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

_________________________________________________

A. Hypertrophy

BB deadlift 4x10

B. Accessory

B1. Weighted chin up 3x6
B1. DB single arm row 3x12
B1. Banded Paloff Press 3x20

C. Conditioning

30 min E5MOM (6 rounds)
Row 750/700m

D. Work Capacity

30 AMRAP
20 single arm KB deadlift (total)
20 single arm KB hang squat clean (total)
20 single arm KB snatch (total)
100m single arm KB farmer carry

E. Gymnastics

10 AMRAP
1-2-3... wall walk
30 DU

_________________________________________________

#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

_________________________________________________

We’ve got a mini-deload this week. We’ll drop a bit in the volume/intensity this week but we’ll still keep the rough template going forward.

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

_________________________________________________

A. Hypertrophy

Back squat 4x10

B. Accessory

B1. RFESS 3x10
B1. Single leg RDL 3x10
B2. Landmine cauldron 3x10
B2. Jump squat 3x20

C. Conditioning

3 mile tempo run

D. Work Capacity

10 RFT
15/12 cal AAB
12 bar facing burpee
9 BB thruster (95/65)

E. Gymnastics

12 EMOM, alternating
16 pistols (total)
4 ring MU
15 box jump over (24/20)

_________________________________________________

#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

_________________________________________________

Happy Saturday crew. Nothing fancy for today’s programming.

_________________________________________________

A. Saturday Suck Fest

10 rounds for time
400m run
10 DB man maker (2x 35/20)
20 box step overs (35/20 over 24/20)

B. Hypertrophy

B1. DB Bench 4x12
B1. BB bent over row 4x12

C. Accessory

C1. BB curl 4x12
C1. Feet elevated pushup 4x15
C1. Banded face pull 4x20

D. Odd object

Yoke carry 5x100' AHAP

_________________________________________________

#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

_________________________________________________

Again, lots of work pieces today. For the shuttle run, measure out a 50m length and do 3 down backs for a total of 300m, focus on accelerating through the turns.

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

_________________________________________________

A. Hypertrophy

Snatch complex - low hang snatch, OHS, hang snatch, OHS, hi hang snatch, OHS 6x1

B. Accessory

B1. Weighted pistol 3x10
B1. Bottom up KB press 3x12
B1. Banded paloff press 3x20

C. Conditioning

25 min E5MOM (5 rounds)
300m shuttle sprint (50m lengths)

D. Work Capacity

32 E2MOM (alternating)
A: 1 round Cindy
4 D-ball over shoulder (100/75)

B: 50 DU
8 deadlift (225/175)

E. Gymnastics

8 AMRAP
2-4-6... climb the ladder
HSPU
Front squat (135/95)

_________________________________________________

#cronusfit #rltw #besomebody #earnit #paytheman