Functional Fitness
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Hit the pool for today’s recovery/conditioning work. Rest as needed/desired.
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Active Recovery
Swim 6x200m
6x100m
6x50m
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Functional Fitness
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The metcon will be a good test of your legs. The goblet squat and run combo is lethal.
A/B mandatory. Pick 1 out of C/D/E based on perceived weakness.
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A. Strength
Tempo Deadlift (X331) 5x3
B. Accessory
BB good morning 3x10
Weighted chin up 3x6
BB curl 3x12
C. Conditioning
20 EMOM, alternating
15/12 cal row
12/8 cal AAB
D. Metcon
2 RFT
800m run
50 KB swing (70/53)
25 KB goblet squat (70/53)
E. Gymnastics
8 AMRAP
3 unbroken bar MU
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Functional Fitness
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Straightforward pieces today for training. For the gymnastics piece, keep in mind it’s an EMOM, so don’t hit failure too early.
A/B mandatory. Pick 1 out of C/D/E based on perceived weakness.
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A. Oly
Tempo pause snatch (2 second pull to high hang position, snatch, 2 second pause in hole) 6x2
B. Accessory
BB Pendlay row 3x10
Bottom up KB Press 3x10 (ea arm)
Banded face pull 3x20
C. Conditioning
Ski/row 6x1k, rest 2:00
D. Metcon
20 AMRAP
24 cal row
16 DB box step over (50/35 over 24/20)
8 C2BPU
E. Gymnastics
10 EMOM
Max unbroken strict pull-ups
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Functional Fitness
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Back into it again. We’ve got a couple good interval pieces today, the conditioning piece is managing your fatigue to get as many cals on the assault bike. The interval piece is the same. A 1 minute rest isn’t enough to recover if you red-line, so keep that in mind.
A/B mandatory. Pick 1 out of C/D/E based on perceived weakness.
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A. Strength
Tempo back squat (33X1) 5x3
B. Accessory
Single leg RDL 3x10
Strict T2B 3x10
Banded hip thrust 3x20
C. Conditioning
5x5:00, rest 2:00
300/250m row
200m run
AMRAP cal AAB
D. Interval
4x3 AMRAP, rest 1:00 between
50 DU
12 squat clean (115/75)
50 DU
AMRAP devils press (50/35's)
E. Gymnastics
12 EMOM, alternating
3-5 ring muscle up
15 GHDSU
5-10 strict HSPU
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Functional Fitness
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Today’s Suck Fest is a long EMOM conditioning piece. Keep moving through the reps and rest as needed between rounds.
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A. Saturday Suck Fest
60 min EMOM, alternating (10 rounds)
20 DB Snatch (50/35)
8 strict pull up
8 DB box step over (2x50/35's over 24/20)
10 DB facing burpees
5 devils press (2x50/35's)
16/12 cal AAB
B. Strength
Tempo bench press (3331) 5x3
C. Accessory
DB Z-press 3x8
Barbell curl 3x20
Strict ring dip 3x10
D. Odd Object
Zercher carry 5x100' (AHAP)
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Functional Fitness
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For the gymnastics piece, feel free to tweak up/down the reps for the EMOM based on your own level of expertise and capacity. The first round should feel relatively easy but the last round should feel difficult.
A/B mandatory. Pick 1 out of C/D/E based on perceived weakness.
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A. Oly
Clean and jerk complex (clean hi pull, hi hang clean, jerk, low hang clean, jerk) 5x2
B. Accessory
Reverse hyper 3x12
DB Z-press 3x8
Banded face pull 3x20
C. Conditioning
30 min E10MOM (3 rounds)
2k row
D. Interval
25 min E5MOM (5 rounds)
20/16 cal row
10 front squat (135/95)
20/16 cal row
10 push press (135/95)
E. Gymnastics
12 EMOM, alternating
8 strict HSPU
6 bar muscle up
16 pistols
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Functional Fitness
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We’re going to alternate pool and machine work for our active recovery. This week, do an hour of low impact activity to flush the body. Make sure you’re doing prehab/rehab work as well.
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Active Recovery
Low impact machine work for 60 min
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#cronusfit #rltw #besomebody #earnit #paytheman
Functional Fitness
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The metcon today will look pretty straightforward on paper, but the barbell cycling will slowly add up as you move through the workout. For the gymnastics piece, rest as needed between sets, you’re looking for quality vs time.
A/B mandatory. Pick 1 out of C/D/E based on perceived weakness.
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A. Strength
Tempo Deadlift (3331) 5x3
B. Accessory
Weighted pull up 3x8
Pendlay row 3x8
Banded air squat 3x20
C. Conditioning
24 min E3MOM (8 rounds)
Run 400m
D. Metcon
3 RFT
24 pullups
18 power clean (115/75)
12 burpee box jump over (30/24)
E. Gymnastics
5 rounds for quality
21 hand release pushups
15 hollow rocks
9 L-sit pull-ups
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#cronusfit #rltw #besomebody #earnit #paytheman
Functional Fitness
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Nothing fancy for today’s programming. We’ll be doing a lot of positional work for oly work.
A/B mandatory. Pick 1 out of C/D/E based on perceived weakness.
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A. Oly
3 position hang pause Snatch (hi hang, knees, low hang) 5x2
B. Accessory
I/Y/T 3x10
Weighted pistols 3x8
Strict T2B 3x10
C. Conditioning
30 min E3MOM (10 rounds)
15/12 cal AAB
30 air squats
15/12 cal AAB
D. Interval
20 min E4MOM (5 rounds)
12 double KB hang clean and press (53/35's)
18 goblet squat (53/35)
24 KB snatch (53/35)
E. Gymnastics
8 AMRAP
Max sets of 5 unbroken C2BPU
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Functional Fitness
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Throughout this tempo cycle, we’ll slowly decrease the time under tension with the goal of fine tuning our positioning to transition into our strength cycle. This week we’ll be doing 3 second positions.
A/B mandatory. Pick 1 out of C/D/E based on perceived weakness.
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A. Strength
Tempo back squat (3331) 5x3
B. Accessory
Single leg RDL 3x10
BB backrack weighted rear lunge 3x8 (ea leg)
Banded glute bridge hold 3x30sec
C. Conditioning
3 rounds, rest 3:00 between
Run 800m
Row 1000m
D. Metcon
15 AMRAP
21/18 cal AB
15 BB front squat (115/75)
9 bar facing burpees
E. Gymnastics
For time:
25 wall walks
EMOM including 0:00: 30 DU
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#cronusfit #rltw #besomebody #earnit #paytheman
Functional Fitness
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Today’s Suck Fest is a partner chipper. Split reps/share the weighted run as needed.
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A. Saturday Suck Fest
For time, with a partner
100 ground to overhead (135/95)
1 mile run with 20/14 med ball
150 strict pull up
1 mile run with 20/14 med ball
200 burpee box jump over
1 mile run with 20/14 med ball
250 wallball (20/14)
B. Strength
Tempo OHP (44X1) 5x3
C. Accessory
BB bench 3x8
Barbell 21's 3 sets
Strict dip 3x10
D. Odd Object
Double overhead KB/DB walk 5x100'
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Functional Fitness
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The interval piece is fight gone bad style. You’ll be doing 4 min of work for max reps with 1 min of rest between rounds.
A/B mandatory. Pick 1 out of C/D/E based on perceived weakness.
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A. Oly
3 position hang clean (hi hang, knees, low hang) 5x2
B. Accessory
Bottom up KB press 3x12 (ea arm)
Pendlay row 3x8
Strict T2B 3x10
C. Conditioning
30 min E6MOM (5 rounds)
500m row
30 wall ball (20/14)
30 KB swing (53/35)
D. Interval
5 rounds for max reps, rest 1:00 between
1 min cal AAB
1 min thruster (95/65)
1 min bar facing burpees
1 min OHS (95/65)
E. Gymnastics
10 EMOM
50' handstand walk
15 GHDSU
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#cronusfit #rltw #besomebody #earnit #paytheman
Functional Fitness
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Rest as needed for the recovery piece today.
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Active Recovery
Swim 4x200, 8x100
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#cronusfit #rltw #besomebody #earnit #paytheman
Functional Fitness
_________________________________________________
We’re focusing a lot on couplets for gymnastics pieces this block. We’ll try and pair a high skill movement with a “lower” skill movement in order to develop the higher skill movement.
A/B mandatory. Pick 1 out of C/D/E based on perceived weakness.
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A. Strength
Tempo Deadlift (X441) 5x3
B. Accessory
Single arm DB row 3x10 ea arm
Weighted pistols 3x8 ea leg
Hollow hold 3x30sec
C. Conditioning
Run 6x600m, rest 2:00
D. Metcon
8 RFT
16/12 cal AAB
8 T2B
6 sandbag over shoulder (150/100)
E. Gymnastics
8 AMRAP
2-4-6... C2BPU
30 DU
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#cronusfit #rltw #besomebody #earnit #paytheman
Functional Fitness
_________________________________________________
For the interval piece, restart each round from the beginning and see how far you can get.
A/B mandatory. Pick 1 out of C/D/E based on perceived weakness.
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A. Oly
Tempo pause Snatch + 2 OHS (3 second pull to hi-hang position, then Snatch from hi-hang into 2 second pause in hole) 6x2
B. Accessory
I/Y/T 3x10
Weighted box step up 3x10 ea leg
Strict pull-up 3x12
C. Conditioning
10 rounds, rest :30s between rounds
20/16 cal row
10 OHS (95/65)
D. Interval
5x3 AMRAP, rest 1:00
200m run
AMRAP of
8 C2BPU
8 thruster (95/65)
8 bar facing burpees
E. Gymnastics
12 EMOM, alternating
3 ring MU
30 air squats
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#cronusfit #rltw #besomebody #earnit #paytheman
