Functional Fitness

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23.1 is a repeat of 14.1. This is a fairly gymnastics heavy workout that focuses on your efficiency and cycling ability. The muscle ups will be the “key” for this workout. For the row, start off at a manageable pace - probably around your 2k row pace as 60c ~ 750m. For toes to bar, mangeable sets without burning out is key as you don’t want to be exhausted when you get to the muscle ups. Wallballs - 1 or 2 sets. For the cleans, quick singles will probably be the easiest/most efficient strategy. Give your all on the muscle ups and try to finish - you’ll be able to rack up more reps after you complete the chipper and start back up on the row.

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A. 23.1

14 AMRAP
60 cal row
50 toes to bar
40 wallball (20/14)
30 clean (135/95)
20 muscle ups

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Functional Fitness

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Get some good rest and recovery today and keep an eye out for 23.1 tomorrow. Make sure you’re doing your prehab and mobility work.

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Active Recovery

45 min low impact cardio

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Functional Fitness

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Hump day. Get pumped for the open announcement tomorrow.

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

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A. Strength

Power clean + power jerk 6x3

B. Accessory

BB RDL + shrug 3x10
Bottom up KB press 3x8
Banded Paloff press 3x20

C. Metcon

15 AMRAP
12 power clean (115/75)
12 OHS (115/75)
12 C2BPU

D. Gymnastics

8 AMRAP
30 DU
8 T2B
5 C2BPU

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Functional Fitness

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More of the same movements. Again, focus on cycling efficiency and drill good movement patterns.

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

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A. Oly

Power snatch 6x3

B. Accessory

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

C. Metcon

15 AMRAP
18 DB Snatch (50/35)
12 deadlift (225/155)
6 strict HSPU

D. Conditioning

Row 8x500m, rest 1:00

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Functional Fitness

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Open week is here. Like similar years, the template for the next 3 weeks will be training Mon/Tu/Wed, active recovery Thur, Open workout Fri, training Sat, rest/re-test Sun. Training during this week will be pretty light so you don’t build up too much fatigue before the open workout.

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

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A. Strength

Front squat 4x6

B. Accessory

Single leg KB RDL 3x10
Chin up 3x10
Strict T2B 3x10

C. Metcon

15 AMRAP
10 thruster (95/65)
10 T2B
10 burpee box jump over (24/20)

D. Gymnastics

8 AMRAP
3 bar MU

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Functional Fitness

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The metcon is kind of a suck fest. Don’t go all the way to failure, give yourself about an 80% effort.

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A. Strength

Deadlift 4x8 touch and go

B. Accessory

BB Good morning 3x10
Weighted hip thrust 3x15
Banded paloff press 3x20

C. Metcon

Every 5:00 until failure
20/16 cal AAB
16 T2B
12 burpee box jump over (24/20)
8 squat snatch (95/65) - increase 20/15 per round

D. Gymnastics

For time
50 pushups
35 ring dips
20 muscle ups

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Functional Fitness

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We’ve got a week left of hard training until 23.1. We’ll drop the volume a bit next week and then plan to hit 23.1 hard next Friday.

A/B mandatory. Pick 2 out of C/D/E based on perceived weakness.

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A. Oly

5x3 power clean to push jerk touch and go

B. Accessory

BB pendlay row 3x10
Chin up 3x10
Dragon flag 3x6

C. Metcon

For time
24 T2B
36 single arm alternating DB thrusters (50/35)
24 burpees over DB
36 DB hang clean and jerk (50/35)
24 T2B

D. Metcon

3 RFT
400m run
15 squat cleans (115/75)
15 C2BPU

E. Conditioning

24 min E3MOM (8 rounds)
10/8 cal AAB
10 burpees
10/8 cal AAB

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Functional Fitness

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Active recovery day. You guys know the drill

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Active Recovery

45 min low impact cardio

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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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The interval piece is a good barbell cycling piece kind of like DT. Enjoy the rest day tomorrow

A/B mandatory. Pick 2 out of C/D/E based on perceived weakness.

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A. Strength

8 min EMOM
3 push press

B. Accessory

DB alternating Arnold Z-press 3x10
Weighted pistol 3x10 ea leg
I/Y/T 3x10

C. Metcon

15 AMRAP
25 alternating DB snatch (50/35)
20 cal row
15 ring dip

D. Interval

20 min E5MOM (4 rounds)
12 deadlift (155/105)
12 hang power clean (155/105)
12 shoulder to overhead (155/105)
12 bar facing burpees

E. Conditioning

36 min E3MOM (12 rounds) alternating
500m row
30/24 cal AAB

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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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The metcon today is pretty gymnastics heavy, so keep that in mind if you want to do the gymnastics piece on top of it.

A/B mandatory. Pick 2 out of C/D/E based on perceived weakness.

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A. Oly

12 min E2MOM (6 rounds)
Snatch + OHS + hang snatch + OHS

B. Accessory

Single leg KB RDL 3x12
Weighted pullup 3x8
Banded face pull 3x20

C. Metcon

For time
25 strict HSPU
50 box jump over (24/20)
75 wall ball (20/14)
100' hand stand walk

D. Metcon

15 AMRAP
5 devils press (50/35)
5 DB box step overs (50/35's over 24/20)
5 sandbag over shoulder (150/100)

E. Gymnastics

12 EMOM, alternating
50' HSW
24 pistols
15 GHDSU

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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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The open’s next thursday. Hopefully you guys are tidying things up and getting ready. We’re continuing the open-style programming. Get after it.

A/B mandatory. Pick 2 out of C/D/E based on perceived weakness.

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A. Strength

Back squat 3x5

B. Accessory

BB RDL 3x10
BB back rack weighted rear lunge 3x12 ea leg
Strict T2B 3x10

C. Metcon

5 RFT
15/12 cal AAB
12 thruster (95/65)
9 bar facing burpees

D. Interval

6 rounds, rest 1:00 between
8 devils press (50/35's)
12 C2BPU
60 DU

E. Gymnastics

10 EMOM
3 bar MU
15 air squats

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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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We’ve got a mashup of two previous open workouts.

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A. Strength

5x5 push jerk

B. Accessory

BB floor press 3x10
Strict ring dip 3x12
I/Y/T 3x10

C. Metcon

17.5
10 RFT
9 thrusters (95/65)
35 double unders

Rest 6:00

20.3 (9 min cap)
21-15-9
DL (225/155)
HSPU
then
21-15-9 DL (315/205)
50' HSW

D. Gymnastics

15 EMOM (alternating)
10 C2BPU
30 second hanging L-sit hold
10 strict T2B

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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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Happy Friday crew. The metcon is a heavy take on Jackie. Push the pace on the interval piece and take advantage of the rest time.

A/B mandatory. Pick 2 out of C/D/E based on perceived weakness.

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A. Oly

12 min E2MOM (6 rounds)
3 position hang clean (hi, knees, low)
Work up to heavy complex

B. Accessory

BB RDL + Shrug 3x10
Landmine single arm press 3x12 ea arm
Landmine cauldron 3x10 ea side

C. Metcon

For time
2k row
30 thrusters (135/95)
20 C2BPU

D. Interval

3 rounds, rest 3:00 between
15-12-9 ground to overhead (115/75)
Bar facing burpees

E. Conditioning

20 min E2MOM, wearing 20/14 vest
20 air squats
10 burpees

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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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Active recovery day. Hit up 45 min of low impact cardio and hit your prehab/rehab work as well.

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Active Recovery

45 min low impact cardio

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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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Hump day. Again, nothing crazy for today’s programming, just work pieces. C and D are similar pieces with their movements, so pick which stimulus you’d rather focus on.

A/B mandatory. Pick 2 out of C/D/E based on perceived weakness.

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A. Strength

10 min E2MOM (5 rounds)
8 touch and go deadlift
Start ~70%

B. Accessory

Weighted pullup 3x8
BB good morning 3x12
Kneeling banded paloff press 3x20 ea side

C. Metcon

12 AMRAP
8 deadlift (225/155)
16 DB goblet squat (50/35)
24 alternating DB Snatch (50/35)

D. Interval

20 min AMRAP, rest 1:00 between rounds
25 DB goblet squat (50/35)
25 DB hang clean and jerk (50/35)
25 hand release pushups

E. Gymnastics

8 AMRAP
50' handstand walk
15 T2B

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#cronusfit #rltw #besomebody #earnit #paytheman