Functional Fitness
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Rest as needed between rounds on the swim piece today. Pace it or push the pace depending on how you feel.
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Active Recovery
Swim
2x400m
4x200m
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#cronusfit #rltw #besomebody #earnit #paytheman
Functional Fitness
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For the work capacity piece, you’ll be doing all the work with a sandbag. You’ll be doing 10 total sandbag get ups (5 each side). You can either bearhug for squats or put it on your shoulder - up to you.
A/B mandatory. Pick 1 out of C/D/E based on perceived weakness.
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A. Hypertrophy
A1. BB upright row 5x12
A1. DB lateral raise 5x15
B. Accessory
B1. BB Z-press 4x8
B1. BB RDL + shrug 4x12
B1. I/Y/T 4x8
C. Conditioning
Row/ski
6x1k, rest 1:30
D. Work Capacity
30 min E5MOM (6 rounds)
10 Sandbag Turkish get up (100/60)
15 Sandbag squats (100/60)
20 Sandbag over shoulder (100/60)
AAB remainder
E. Gymnastics
10 AMRAP
10 L-sit pull up
20 GHDSU
30 pistols (total)
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Functional Fitness
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For the work capacity piece, you’ll be doing a 30 minute circuit of loaded carries. Pick a weight that’s challenging to complete the 100’ length unbroken.
A/B mandatory. Pick 1 out of C/D/E based on perceived weakness.
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A. Hypertrophy
A1. Trap bar deadlift 5x10
A1. Weighted chin up 5x8
B. Accessory
B1. Single arm row 4x12
B1. DB pull over 4x12
B1. Band facepull 4x20
C. Conditioning
24 min E2MOM (12 rounds)
20/16 cal AAB
D. Work Capacity
30 AMRAP
Sled push 100'
Farmer carry 100'
DBall/Sandbag bear hug carry 100'
Double KB overhead lunge 100'
E. Gymnastics
8 AMRAP
3 unbroken MU (bar or ring)
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#cronusfit #rltw #besomebody #earnit #paytheman
Functional Fitness
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Week 9 of our base building mesocycle. We’re still increasing the volume. We’ll hit another mini-deload week next week before another 6 week minicycle for a total of 16 weeks in this base building phase. Keep pushing, as the work you put in now will set the foundation for the next year.
A/B mandatory. Pick 1 out of C/D/E based on perceived weakness.
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A. Hypertrophy
A1. BB back squat 5x10
A1. BB RDL 5x12
B. Accessory
B1. Bulgarian split squat 3x10
B1. Single leg RDL 3x10
B2. Strict C2BPU 3x8
B2. Strict T2B 3x10
C. Conditioning
30 min run
15 min out, 15 min back
D. Work Capacity
For time
50 DB thruster (2x 50/35's)
Row 1k
50 DB box step overs (2x 50/35)
Row 1k
50 alternating single arm Devils press (single 50/35)
Row 1k
50 DB burpee (2x 50/35's)
E. Gymnastics
Handstand walk 5x50'
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Functional Fitness
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Today’s Suck Fest is a big chipper of increasing thrusters. The first couple rounds should be pretty manageable, but the reps and weights will catch up to you. Enjoy.
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A. Saturday Suck Fest
4 RFT
20 box step over with dumbell (single 50/35 over 24/20)
20 single arm devils press (50/35)
20 thrusters (ascending)
Weights ascend 95/65, 115/75, 135/95, 155/105
B. Hypertrophy
B1. BB incline bench 4x12
B1. DB fly 4x10
C. Accessory
C1. BB Curl 4x10
C1. Banded bicep curl 4x20
C2. Strict dip 4x10
C2. Banded tricep pushdown 4x20
D. Odd object
Single arm farmer carry 5x100' ea arm (AHAP)
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#cronusfit #rltw #besomebody #earnit #paytheman
Functional Fitness
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Happy Friday. Everything today is self explanatory. Get after it and enjoy the weekend.
A/B mandatory. Pick 1 out of C/D/E based on perceived weakness.
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A. Oly
Snatch compex (Snatch, OHS, hang snatch, OHS) 6x2
B. Accessory
B1. Weighted pistol 4x8
B1. Strict C2BPU 4x8
B1. I/Y/T 4x10
C. Conditioning
AAB for max cals
10 rounds
1 min hard
2 min light
D. Work Capacity
5 RFT
10 deficit HSPU (4/2")
10 hang power clean and jerk (115/75)
Run 800m
10 hang power Snatch (115/75)
20 pistols (total)
E. Gymnastics
3 RFT
50 air squats
7 bar MU
14 burpees
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#cronusfit #rltw #besomebody #earnit #paytheman
Functional Fitness
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Pool work Thursday. Rest as needed between rounds, but try and keep them on the shorter side.
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Active Recovery
Swim
2x400
6x100
10x25
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#cronusfit #rltw #besomebody #earnit #paytheman
Functional Fitness
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Hump day. For the hypertrophy piece, the incline press should be >45 degrees (more upright). The work capacity piece is meant to be done as a KB circuit with the same bell. AAB for the remainder at an active recovery piece.
A/B mandatory. Pick 1 out of C/D/E based on perceived weakness.
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A. Hypertrophy
A1. BB overhead press 5x10
A1. DB incline press 5x10
B. Accessory
B1. Bottom up KB Press 3x10
B1. BB upright row 3x10
B2. Band pull apart 3x20
B2. Dragon flag 3x6
C. Conditioning
Row/ski 4x2k, rest 2:00
D. Work Capacity
32 min E4MOM (8 rounds)
10 R KB Snatch
10 R KB OHS
10 R KB Windmill
10 L KB Snatch
10 L KB OHS
10 L KB Windmill
AAB remainder
E. Gymnastics
8 AMRAP
1-2-3... wall walk
2-4-6... bar MU
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#cronusfit #rltw #besomebody #earnit #paytheman
Functional Fitness
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For the work capacity piece, we’ve got both rope climbs and peg boards. If you don’t have access to either, do 8 towel pull ups as a sub. Everything else we’ve got today is self explanatory. Enjoy.
A/B mandatory. Pick 1 out of C/D/E based on perceived weakness.
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A. Hypertrophy
A1. BB RDL 5x10
A1. BB Pendlay row 5x12
B. Accessory
B1. Single arm dumbell row 4x10
B1. Dumbell pull over 4x20
B1. Strict C2BPU 4x8
C. Conditioning
Run 5x800m, rest 2:00 between
D. Work Capacity
30 AMRAP
10 DB man maker (2x50/35's)
10 DB box step over (24/20)
2 rope climb
10 DB thrusters
10 DB Box step over (24/20)
2 peg board ascents
Sub 8 towel pullups for rope climb/peg board
E. Gymnastics
15 EMOM, alternating
12 C2BPU
12 HSPU
12 strict ring dip
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#cronusfit #rltw #besomebody #earnit #paytheman
Functional Fitness
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We’re going to start upping the volume. The intensity should stay relatively the same - 70-80%, however, the volume will increase. Make sure you guys are adjusting your nutrition and recovery accordingly.
A/B mandatory. Pick 1 out of C/D/E based on perceived weakness.
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A. Hypertrophy
A1. BB front squat 5x10
A1. BB good morning 5x10
B. Accessory
B1. Single leg RDL 3x12
B1. Weighted front lunge 3x12
B2. Strict T2B 3x10
B2. Banded hip clamshells 3x20 ea leg
C. Conditioning
Row 5k
D. Work Capacity
30 AMRAP
400m run
10 burpee pullups
15 squat clean (135/95)
20 shoulder to overhead (135/95)
E. Gymnastics
5 rounds, not for time
4 ring MU
50 DU
8 strict ring dip (high rings)
30 Russian KBS (70/53)
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Functional Fitness
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Grab a partner for today’s suck fest. It’s a mix of Cindy and a farmer hold. It’ll be grip heavy.
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A. Saturday Suck Fest
For time, with partner
40 RFT
5 strict pull up
10 push up
15 air squat
One personn work, other person farmer carry hold 2x 53/35
B. Hypertrophy
B1. BB bench 4x8
B1. Strict ring dip 4x8-12
C. Accessory
C1. DB Hammer curl 4x12
C1. DB floor press 4x10
C1. Strict T2B 4x10
D. Odd object
Zercher carry 5x100' AHAP
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#cronusfit #rltw #besomebody #earnit #paytheman
Functional Fitness
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Lot of work capacity today. Make sure you’re paying attention to your body and titrating your volume/intensity for the day. It’s a long off season.
A/B mandatory. Pick 1 out of C/D/E based on perceived weakness.
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A. Oly
Clean complex (squat clean, hang squat clean, front squat, jerk) 6x2
B. Accessory
B1. Weighted rear lunge 4x10
B1. BB upright row 4x10
B1. Dragon flag 4x6
C. Conditioning
Run 4 rounds of (800-400-200)
Rest walk 1:00 between distances, Rest 4:00 between sets
D. Work Capacity
For time
2k row
50 single arm devils press (50/35)
50 T2B
50 lateral burpee over DB
50 DB single arm thruster (50/35)
2k row
Use 2 DB's but only press 1 DB when doing thruster. Alternate arms
E. Gymnastics
16 EMOM, alternating
4 muscle up (ring or bar)
16 pistols
8 pullups
32 air squats
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#cronusfit #rltw #besomebody #earnit #paytheman
Functional Fitness
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Some more pool work for you guys. Go roughly every 5 minutes when you get to a side.
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Active Recovery
Swim 60 minutes
E5MOM (12 rounds)
10 pushups, 15 air squats
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#cronusfit #rltw #besomebody #earnit #paytheman
Functional Fitness
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Today’s a big core/grip tester. Try and do the push presses as touch and go.
A/B mandatory. Pick 1 out of C/D/E based on perceived weakness.
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A. Oly
A1. BB push press 5x8
A1. Plate front raise 5x20
B. Accessory
B1. DB incline bench 3x10
B1. Landmine kneeling press 3x10 ea arm
B2. I/Y/T 3x10
B2. Banded face pull 3x20
C. Conditioning
Ski/row 4x1500m, rest 3:00
D. Work Capacity
30 min E5MOM (6 rounds)
20 Russian KB Swing
10 R KB hang clean and press
10 R KB windmill
10 L KB hang clean and press
10 L KB windmill
AAB remainder
E. Gymnastics
For time
100 T2B
Every break, 40 DU
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#cronusfit #rltw #besomebody #earnit #paytheman
Functional Fitness
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Try and do the deadlifts touch and go for the hypertrophy work. Otherwise, we’ve got straightforward work for today. Get after it.
A/B mandatory. Pick 1 out of C/D/E based on perceived weakness.
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A. Hypertrophy
A1. BB deadlift 5x10
A1. BB good morning 5x8
B. Accessory
B1. Single leg RDL 4x10 ea leg
B1. Strict T2B 4x10
B1. BB Pendlay row 4x8
C. Conditioning
AAB 10x50 cal, rest 2:00
D. Work Capacity
32min E4MOM (8 rds)
6 sandbag over shoulder (150/100)
9 C2BPU
12 box jump over (30/24)
E. Gymnastics
8 AMRAP
Burpee bar MU
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#cronusfit #rltw #besomebody #earnit #paytheman
