Functional Fitness
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The usual active recovery/conditioning work.
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Active Recovery
Swim 10x200m
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#cronusfit #rltw #besomebody #earnit #paytheman
Functional Fitness
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Hump day. There’s a lot of overhead work today, so make sure you’re mobilizing properly.
A/B mandatory. Pick 1 out of C/D/E based on perceived weakness.
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A. Hypertrophy
A1. BB push press 5x12
A1. BB push press 5x8
B. Accessory
B1. BB upright row 3x12
B1. Single arm bottom up KB Press 3x10
B2. Banded Paloff Press 3x20
B2. I/Y/T 3x10
C. Conditioning
8 rounds
30/24 cal AAB
20 bar thruster (45/25)
D. Work Capacity
30 min E6MOM (5 rounds)
25/20 cal row
15 hang power snatch (95/65)
25/20 cal row
15 push press (95/65)
E. Gymnastics
10 rounds, not for time
1 L-sit rope climb (sub 4 towel pull up)
8 ring dip
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#cronusfit #rltw #besomebody #earnit #paytheman
Functional Fitness
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We’ve got some good work pieces today for the program.
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. DB Row 5x15 (ea arm)
B. Accessory
B1. BB Pendlay row 4x10
B1. DB pull over 4x15
B1. Banded face pull 4x20
C. Conditioning
30 min E3MOM (10 rounds)
Run 400m
Rest walk remainder
D. Work Capacity
30 min AMRAP
50 alternating KB snatch (53/35)
15 burpee pull up
50 KB goblet lunge (53/35)
15 strict pull up
E. Gymnastics
12 EMOM, alternating
4 ring MU
12 strict toe to ring
20 GHDSU
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#cronusfit #rltw #besomebody #earnit #paytheman
Functional Fitness
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We’ve got our last week of hypertrophy work. We’ll hit a formal deload next week and then transition into a positional/tempo cycle.
A/B mandatory. Pick 1 out of C/D/E based on perceived weakness.
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A. Hypertrophy
A1. BB Back squat 5x12
A1. Weighted pistol 5x10 (ea leg)
B. Accessory
B1. BB backrack rear lunge 3x10
B1. Reverse hyper 3x12
B2. Weighted Russian twist 3x20
B2. Weighted wall sit hold 3x30s
C. Conditioning
45 min row/ski for max cals
D. Work Capacity
32 min E8MOM (4 rounds)
800m run
10 single arm devils press (50/35)
20 DB goblet squats (50/35)
E. Gymnastics
8x10 HSPU
Rest as needed between sets
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#cronusfit #rltw #besomebody #earnit #paytheman
Functional Fitness
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We’ve got a fun partner chipper today. Keep moving and chipping away. Scale as needed.
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A. Saturday Suck Fest
For time with partner
Partner 1 runs 200m with 50/35 sandbag
While partner 2 works:
75 Devils press (50/35)
75 burpee box jump over (24/20)
75 DB box step overs (50/35 over 24/20)
75 burpee pullups
B. Hypertrophy
B1. Seated DB press 4x10
B1. Banded face pull 4x20
C. Accessory
C1. DB Hammer curl 4x15
C1. Banded curl 4x20
C2. Banded tricep pushdown 4x20
C2. Dip 4x10
D. Odd object
5 rounds, not for time
Sled push 5x100', AHAP
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#cronusfit #rltw #besomebody #earnit #paytheman
Functional Fitness
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Happy Friday crew. Kick the weekend off with some great pieces. Enjoy your weekend.
A/B mandatory. Pick 1 out of C/D/E based on perceived weakness.
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A. Oly
A. Clean complex (clean pull, hang clean, front squat, squat clean, jerk) 7x1
B. Accessory
B1. BB banded Pendlay row 4x8
B1. DB Z-press 4x8
B1. Banded Paloff press 4x20
C. Conditioning
20 min E2MOM (10 rounds)
25/20 cal AAB
D. Work Capacity
20 AMRAP
1-2-3... burpee box jump over (30/24)
2-4-6... DB squat clean thruster (50/35)
50 DU
E. Gymnastics
10 min EMOM(alternating)
3-5 ring MU
8 strict HSPU
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#cronusfit #rltw #besomebody #earnit #paytheman
Functional Fitness
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Hop into the pool for your active recovery (or conditioning) work.
A/B mandatory. Pick 1 out of C/D/E based on perceived weakness.
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Active Recovery
10 rounds
Swim 150m
10 pushups
15 air squats
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#cronusfit #rltw #besomebody #earnit #paytheman
Functional Fitness
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Hump day ladies and gentlemen. Lots of good pieces to choose from today.
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. DB reverse fly 5x12
B. Accessory
B1. Ring row 4x12
B1. Bottom up KB press 4x10 (ea arm)
B2. Single leg RDL 4x10
B2. Weighted wall sit 4x30sec
C. Conditioning
Run 10x400m, rest walk 1:00
D. Work Capacity
30 AMRAP (for quality)
200' DB weighted walking lunge
10 DB single arm devil press
10 DB box step overs (24/20)
10 strict pull-ups
E. Gymnastics
8 AMRAP
8 L-sit pull-ups
12 KB turkish get ups (total)
18 pistols (total)
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#cronusfit #rltw #besomebody #earnit #paytheman
Functional Fitness
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While it’s a pull day, the work capacity piece is a lot of overhead.
A/B mandatory. Pick 1 out of C/D/E based on perceived weakness.
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A. Hypertrophy
A1. BB RDL 5x12
A1. Chin up 5x8
B. Accessory
B1. Single arm DB row 4x12
B1. DB pull over 4x15
B1. I/Y/T 4x10
C. Conditioning
Row/ski 6x4:00, light pull 2:00
D. Work Capacity
30 min E6MOM (5 rounds)
Double KB overhead walk 100'
15 KB facing burpees
15 T2B
15 KB thrusters
E. Gymnastics
10 AMRAP
3-6-9... C2BPU
10 hand release push-ups
30 DU
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#cronusfit #rltw #besomebody #earnit #paytheman
Functional Fitness
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Keep pushing guys. We’re almost to a formal deload week. Lots of work pieces today and this week. 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 5x12
A1. Single leg KB RDL 5x12 ea leg
B. Accessory
B1. BB Backrack rear lunge 3x12 ea leg
B1. Banded hip thrust 3x20
B2. Strict T2B 3x12
B2. Reverse hyper 3x12
C. Conditioning
30 min row for max distsnce
D. Work Capacity
30 min E5MOM (6 rounds)
250m row
25 DB snatch (50/35)
25 wall ball (20/14)
E. Gymnastics
10 min of handstand walk practice
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#cronusfit #rltw #besomebody #earnit #paytheman
Functional Fitness
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Today’s Suck Fest is about moving with a ruck. It’s a long chipper, so keep that in mind as you push the pace.
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A. Saturday Suck Fest
For time
1 mile ruck (50/35)
50 pullups with ruck
1 mile ruck (50/35)
100 burpees over ruck
1 mile ruck (50/35)
150 air squats with ruck
1 mile ruck (50/35)
200 ground to overhead with ruck
B. Hypertrophy
B1. DB bench 4x8
B1. DB incline press 4x10
C. Accessory
C1. BB curl 4x15
C1. Strict ring dip 4x10
C1. Strict C2BPU 4x8
C1. Banded tricep pushdown 4x20
D. Odd object
Yoke carry 5x100' AHAP
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#cronusfit #rltw #besomebody #earnit #paytheman
Functional Fitness
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Happy Friday crew. We’ve got pure work for today’s programming. If you don’t have a rope, sub for towel pull ups.
A/B mandatory. Pick 1 out of C/D/E based on perceived weakness.
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A. Oly
Snatch complex (snatch pull, hang snatch, OHS, snatch) 7x1
B. Accessory
B1. Weighted pistol 4x10
B1. Bottom up KB press 4x10
B1. Banded hip thrust 4x20
C. Conditioning
Run
2x800m, rest 2:00
4x400m, rest 1:00
6x200m, rest 2:00
D. Work Capacity
30 min E3MOM (10 rounds)
30 KB swing (53/35)
10 KB goblet squat (53/35)
E. Gymnastics
For time:
20 rope climbs (50 towel pullups)
Every 1:30, including 0:00, 10 GHDSU
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#cronusfit #rltw #besomebody #earnit #paytheman
Functional Fitness
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We’ve got a little swimming mixed with calisthenics. It’s a nice pump mixed in
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Active Recovery
Swim
12 rounds
Swim 100m
5 pool side muscle ups
10 hand release push-ups
15 air squats
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#cronusfit #rltw #besomebody #earnit #paytheman
Functional Fitness
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Hump day ladies and gents. The work capacity piece is a long grinder. Keep moving.
A/B mandatory. Pick 1 out of C/D/E based on perceived weakness.
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A. Hypertrophy
A1. Double neutral grip KB/DB OHP 5x12
A1. BB upright row 5x8
B. Accessory
B1. BB Good morning 3x10
B1. Banded Paloff Press 3x20
B2. Banded pull aparts 3x20
B2. I/Y/T 3x10
C. Conditioning
AAB for max cals
5x5min, rest 2:00
D. Work Capacity
10 RFT
8 sandbag squat clean (100/75)
12 burpee over sandbag
24 sandbag backrack lunge (total)
E. Gymnastics
For time
50 deficit HSPU (4/2")
Every break, 8 T2B
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#cronusfit #rltw #besomebody #earnit #paytheman
Functional Fitness
_________________________________________________
We’re starting to add a little intensity into our training again.
A/B mandatory. Pick 1 out of C/D/E based on perceived weakness.
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A. Hypertrophy
A1. Trap bar deadlift 5x12
A1. Chin up 5x8
B. Accessory
B1. DB pull over 4x12
B1. KB gorilla row 4x8 (ea)
B1. Banded face pull 4x20
C. Conditioning
Row 4x2k, rest 2:00
D. Work Capacity
5 RFT
10 devils press (50/35)
20 DB box step over (2x50/35 over 24/20)
E. Gymnastics
8 AMRAP
3 unbroken MU (ring or bar)
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#cronusfit #rltw #besomebody #earnit #paytheman
