Functional Fitness

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You guys have made it. We’re into a test week. The goal this week is to work up to a 1-ish rep max. The numbers you guys hit this week will play into our numbers/percentage work for the next strength cycle.

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

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A. Strength

Work up to 1RM Backsquat

B. Accessory

BB RDL 3x12
Tempo Goblet squat (4341) 3x5
Strict C2BPU 3x8

C. Metcon

For time
10-20-30-40-50 DB Snatch (50/35)
15 burpee box jump over (24/20)

D. Conditioning

For time
2k row

E. Gymnastics

Death by deficit HSPU (4/2")
EMOM
1-2-3... until failure

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Functional Fitness

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Today’s suck fest is a KB circuit. Everytime you take a break from the KB, run a 100m.

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A. Saturday Suck Fest

For time
100 KB swing (70/53)
100 KB squat clean (53/35)
100 KB windmill (35/18)
100 KB goblet squat (70/53)
100 KB snatch (53/35)
100 KB russian twist (35/18)
100 KB bulgarian split squat (70/53)
100 KB single leg RDL (53/35)
100 KB oblique crunch (35/18)

Each break, run 100m

B. Strength

Tempo OHP (X221) 5x3

C. Accessory

Weighted chin up 3x6
Close grip bench 3x8
Poundstone curl

D. Odd Object

Zercher carry 5x100'

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Functional Fitness

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Nothing crazy for today’s training. Enjoy your weekend and get your mind ready for test week next week.

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

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A. Oly

Clean complex (power clean, pause hang clean at knees, jerk, clean, jerk) 5x1

B. Accessory

DB Arnold Z-press 3x10
Pendlay row 3x8
I/Y/T 3x10

C. Conditioning

AAB for max cals
1-2-3-4-4-3-2-1 minutes
Rest 1:00 between

D. Metcon

For time
30 deadlift (135/95)
400m run
30 power clean (135/95)
400m run
30 push press (135/95)

E. Gymnastics

8 AMRAP
3 unbroken deficit HSPU (4/2")

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Functional Fitness

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Hop in the pool for some work. Don’t forget to get some recovery work in as well.

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Active Recovery

12 rounds
100m swim
5 pool side muscle ups
10 pushups
15 air squats

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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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We’ve gone gassers before. As a reminder, you’re going to run a 50m length down and back 3 times (6 total lengths). The frequent turns add a significant amount of fatigue to the legs.

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

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A. Strength

Tempo Deadlift (X221) 5x3

B. Accessory

BB RDL + shrug 3x10
BB curl 3x12
Banded hip thrust 3x20

C. Conditioning

30 min E3MOM (10 rounds)
300m gasser (50m lengths)

D. Metcon

5 RFT
6 sandbag clean over shoulder (150/100)
12 sandbag box step over (150/100 over 24/20)
24 cal row

E. Gymnastics

10 min handstand walk work

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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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Pick a sustainable pace for the interval piece. It’ll be about 1.5-2:1 work to rest, depending on your pace. Try and keep the rounds similar.

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

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A. Oly

3 position pause snatch (2 second pause in each position - hi hang, knees, low hang) 5x2

B. Accessory

Bottom up KB Press 3x10 (ea)
Weighted pullup 3x6
Banded facepull 3x20

C. Conditioning

8 rounds, rest 1:30 between
24/20 cal AB
8 double hang squat clean (53/35)

D. Interval

10 RFT, rest 1:00 between
3 wall walk
6 deadlift (225/155)
9 burpee box jump over (24/20)

E. Gymnastics

12 EMOM, alternating
3-5 ring MU
8-12 HSPU
14-20 alternating pistols

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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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Last week of tempo work. We’ll have have a test week next week and then transition into a strength cycle.

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

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A. Strength

Tempo back squat (22X1) 5x3

B. Accessory

Single leg RDL 3x10 (ea leg)
Weighted pistol 3x8 (ea leg)
Strict T2B 3x10

C. Conditioning

5k run for time

D. Metcon

For time
30-20-10 ground to overhead (95/65, 135/95, 185/125)
500m row in between

E. Gymnastics

20 min E4MOM (5 rounds)
20 pull ups
20/16 cal AAB
20 hand release pushups

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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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For today’s Suck Fest, grab a pair of KB’s. You’ll have a 60 min cap, or 5 rounds.

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A. Saturday Suck Fest

5 rounds (60 min cap)
200m KB farmer carry (35/18's)
10 KB manmakers (35/18)
20 burpee box jump over (24/20)
30 double KB snatch (35/18)

B. Strength

Tempo OHP (2221) 5x3

C. Accessory

Ring dip 3x12
DB hammer curl 3x12
Banded paloff press 3x20 (ea side)

D. Odd Object

Double DB/KB overhead carry 5x100'

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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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THe interval piece will test your shoulders and grip. You’ll have a 1 minute rest between rounds which won’t be a huge rest period, so make sure you’re not blowing up in the first few rounds. For the gymnastics piece, try and stay on the bar unbroken for all the movements.

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

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A. Oly

Clean complex (Clean pull, hi hang clean with 2 second pause in hole, jerk, tempo clean (2 second pull to hi hang), jerk) 5x2

B. Accessory

Bottom up KB Press 3x10 (ea arm)
I/Y/T 3x10
Pistol 3x10 (ea leg)

C. Conditioning

Row/ski 3x2k, rest 2:00

D. Interval

6 rounds, rest 1:00
8 devils press (50/35's)
16 DB box step over (50/35's over 24/20)
24 DB hang clean and jerk (50/35, 12 ea side)

E. Gymnastics

5 rounds, rest as needed, goal unbroken
5 T2B
5 pull up
5 C2BPU
5 bar MU

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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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Active recovery day. Hop on a low impact machine and flush the body. Make sure you’re taking advantage of the rest.

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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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Hump day. Nothing crazy for the programming today. Try and push the pace on the assault bike with the conditioning piece.

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

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A. Strength

Tempo Deadlift (2221) 5x3

B. Accessory

Single leg KB RDL 3x10 (ea leg)
Strict C2BPU 3x8
Bent over barbell row 3x12

C. Conditioning

For time
200/175 cal AAB
Every 1:00 including 0:00 6 burpees

D. Metcon

8 RFT
200m run
12 hand release pushups
9 hang power clean (135/95)

E. Gymnastics

10 EMOM
Max unbroken strict HSPU

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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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For the gymnastics piece, scale the reps as appropriate.

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, hi hang pause snatch (2 sec pause in hole), tempo snatch (2 second pull to hi hang position) 5x2

B. Accessory

Snatch grip sotts press 3x8
Strict T2B 3x10
Banded face pull 3x20

C. Conditioning

6 rounds, wearing 20/14 vest
600m run
40 air squats
20 pushups

D. Interval

16 min E4MOM (4 rounds)
20/16 cal row
15 thruster (95/65)
10 squat clean (95/65)

E. Gymnastics

12 EMOM, alternating
8-12 C2BPU
4-8 strict HSPU
15-20 GHDSU

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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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We’ve got a couple more weeks of tempo/positional work before we transition into a strength block.

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

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A. Strength

Tempo back squat (2221) 5x3

B. Accessory

Weighted chin up 3x8
BB good morning 3x12
Dragon flag 3x6

C. Conditioning

Row 10x500m, rest 1:00 between

D. Metcon

For time:
30-20-10
Deadlift (225/155)
Burpee box jump over (24/20)

E. Gymnastics

8 AMRAP
2-4-6... bar MU
20-40-60... DU

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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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We’ve got a long partner chipper for today’s suck fest - a nice mix of run and barbell work. The barbell weight gradually increases. Split the reps as needed.

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A. Saturday Suck Fest

With partner, split reps as needed
50 thruster (95/65)
800m run
50 power snatch (135/95)
800m run
50 power clean (185/125)
800m run
50 front squat (225/175)
800m run
50 deadlift (275/215)

B. Strength

Tempo bench press (33X1) 5x3

C. Accessory

BB curl 4x12
Strict dip 4x12
Banded face pull 4x20

D. Odd Object

Farmer carry 5x100' AHAP

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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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The usual work pieces for today’s conditioning. The metcon is a longer couplet. Play around with pacing and cycling speed on your thrusters.

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

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A. Oly

3 position hang clean + jerk (hi hang, knees, low hang + jerk) 5x1

B. Accessory

Push press 5x3
I/Y/T 3x10
Pendlay row 3x8

C. Conditioning

Row/ski
2-3-4-5-4-3-2 min, rest 1:00 between intervals

D. Interval

10 RFT
16/12 cal AAB
8 thruster (95/65)

E. Gymnastics

5 rounds for quality (rest as needed)
8 strict C2BPU
8 strict T2B
20 pistols

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#cronusfit #rltw #besomebody #earnit #paytheman