Functional Fitness
_________________________________________________
We’ve got pool work again this off season. Take the time to work on some swimming and lap work.
_________________________________________________
Active Recovery
Swim 10x100m, rest as needed
_________________________________________________
#cronusfit #rltw #besomebody #earnit #paytheman
Functional Fitness
_________________________________________________
Nothing crazy for today’s programming. Hope you guys are enjoying the chiller programming and workouts.
A/B mandatory. Pick 1 out of C/D.
_________________________________________________
A. Strength
Push press 4x6
B. Accessory
Bottom up KB press 3x10
DB shrug 3x12
Banded facepull 3x20
C. Metcon
4 RFT
21/18 cal row
15 thruster (95/65)
9 bar facing burpees
D. Conditioning
Row 8x500m, rest 1:00
_________________________________________________
#cronusfit #rltw #besomebody #earnit #paytheman
Functional Fitness
_________________________________________________
I’m specifically not prescribing an intensity/percentage for lifts and pieces. Trust your body and push it however you feel.
A/B mandatory. Pick 1 out of C/D.
_________________________________________________
A. Strength
Power snatch 6x3
B. Accessory
Snatch grip sotts press 3x8
Weighted chinup 3x8
I/Y/T 3x10
C. Metcon
For time
1-2-3...9-10 sandbag clean (150/100)
1-2-3...9-10 wall walk
D. Interval
6 rounds, rest 1:00 between
100m run
8 burpee box jump over (24/20)
100m run
12 T2B
_________________________________________________
#cronusfit #rltw #besomebody #earnit #paytheman
Functional Fitness
_________________________________________________
And with that, we’re done with the 2023 open. Don’t forget to get your scores in for this week. We’re going to start our off season programming. Screenshot/favorite this workout so you have the blue print for this year. We’re going to have essentially a 40 week off season and then a 10-ish week ramp up pre-open cycle. This off season will be broken down into 6 weeks of “recovery” programming - basically just a short 3-4 piece workout to give you guys a mental/physical break from intensity. Then we’ll do 12 weeks of hypertrophy/base building, transitioning into 6 weeks of tempo/positional work, and finally a 16 week strength block.
As far as this block, hit as much/little as you want and give your body a break from intensity. This programming is meant to give you enough to maintain before we transition into a high volume hypertrophy block.
A/B mandatory. Pick 1 out of C/D.
_________________________________________________
A. Strength
Back squat 4x8
B. Accessory
Single leg KB/DB RDL 3x10
Weighted box step up 3x10 ea leg
Wall sit hold 3x30s
C. Metcon
15 AMRAP
5-10-15... wall ball (20/14)
12/9 cal AAB
D. Conditioning
Run 3x1 mile, rest 4:00
_________________________________________________
#cronusfit #rltw #besomebody #earnit #paytheman
Functional Fitness
_________________________________________________
Saturday Suck Fest’s are back. If you’re planning on re-testing 23.3, don’t do the suck fest today. Otherwise, get after it and we’ll get back into some of our usual training style next week.
A/B mandatory. Pick 1 out of C/D based on perceived weakness.
_________________________________________________
A. Strength
Bench 5x5
B. Saturday Suck Fest
For time
1 mile run
50 deadlift (225/155)
1 mile run
50 burpee pull ups
1 mile run
50 sandbag over shoulder (150/100)
1 mile run
50 DB box step overs (2x50/35's over 24/20)
C. Accessory
Weighted ring dip 3x10
BB curl 3x12
DB fly 3x10
_________________________________________________
#cronusfit #rltw #besomebody #earnit #paytheman
Functional Fitness
_________________________________________________
23.3 is more or less a shoulder endurance sprint piece. You have to be very efficient on your wall walks for the first 6 minutes in order to make it to the strict HSPU’s. The snatches in the first AMRAP are light enough that you should be able to cycle through them unbroken, or with one short break in the middle. Most of the workout will be the wall walks/HSPU’s.
_________________________________________________
A. 23.3
6 AMRAP
5 Wall Walks
50 Double-Unders
15 Snatches (95/65)
5 Wall Walks
50 Double-Unders
12 Snatches (135/95)
if complete, add 3 minutes to finish
20 Strict HSPU
50 Double-Unders
9 Snatches (185/125)
if complete, add 3 minutes to finish
20 Strict HSPU
50 Double-Unders
6 Snatches (225/155)
_________________________________________________
#cronusfit #rltw #besomebody #earnit #paytheman
Functional Fitness
_________________________________________________
Take the well needed break today and get after 23.3 tomorrow.
_________________________________________________
Active Recovery
45 min low impact cardio
_________________________________________________
#cronusfit #rltw #besomebody #earnit #paytheman
Functional Fitness
_________________________________________________
We’ll probably see HSPU’s this week, so take the opportunity to practice some deficit HSPU’s today.
A/B mandatory. Pick 1 out of C/D based on perceived weakness.
_________________________________________________
A. Strength
12 min E2MOM (6 rounds)
3 position hang clean (hi, knees, low)
Work up to heavy set
B. Accessory
BB RDL 3x10
BB z-press 3x8
Banded face pull 3x20
C. Metcon
12 AMRAP
24 alternating pistols
16 pull up
8 power snatch (95/65)
D. Gymnastics
9 AMRAP
2-4-6... deficit HSPU (4"/2")
10-20-30... DU
_________________________________________________
#cronusfit #rltw #besomebody #earnit #paytheman
Functional Fitness
_________________________________________________
The interval piece today is fairly long - if the barbell is too tough to finish each round, feel free to drop the weight. The goal is to do each barbell movement unbroken and “rest” on the runs.
A/B mandatory. Pick 1 out of C/D based on perceived weakness.
_________________________________________________
A. Oly
12 min E2MOM (6 rounds)
Hang snatch, OHS, Snatch, OHS
Work up to heavy complex
B. Accessory
BB Pendlay row 3x8
BB backrack rear lunge 3x8 ea leg
Strict C2BPU 3x8
C. Interval
18 min E6MOM (3 rounds)
12 power clean (115/75)
200m run
12 front squat (115/75)
200m run
12 shoulder to overhead (115/75)
Rest remainder
D. Conditioning
Row 8x500m, rest 1:00
_________________________________________________
#cronusfit #rltw #besomebody #earnit #paytheman
Functional Fitness
_________________________________________________
Happy Monday. Again, if you’re planning on re-testing 23.2, see how you feel afterwards and hit at least the A/B pieces. Otherwise, hit the usual training pieces today and get after the last week of the open.
A/B mandatory. Pick 1 out of C/D based on perceived weakness.
_________________________________________________
A. Strength
12 min E3MOM (4 rounds)
5 back squats
B. Accessory
BB good morning 3x10
Pistol 3x12
Dragon flag 3x6
C. Metcon
9 AMRAP
3-6-9...
Thruster (95/65)
C2BPU
D. Interval
5x3 AMRAP, rest 1:00
7 power clean (115/75)
14 T2B
7 OHS (115/75)
AMRAP strict HSPU
_________________________________________________
#cronusfit #rltw #besomebody #earnit #paytheman
Functional Fitness
_________________________________________________
Hope 23.2 went well for you guys. Again, if you’re not happy with your score, take today to practice 23.2 and then re-test it tomorrow. Otherwise, if you’re happy, treat today as a normal training session.
A/B mandatory. Pick 1 out of C/D based on perceived weakness.
_________________________________________________
A. Strength
Deadlift 5x5 @ 70-80%
B. Accessory
BB OHP 3x8
Weighted dip 3x12
I/Y/T 3x10
C. Interval
3 rounds, rest 3:00 between
12-9-6
Thruster (115/75)
Bar facing burpees
Cal AAB
D. Metcon
9 AMRAP
1-2-3-... squat clean (155/105)
8 pullups
_________________________________________________
#cronusfit #rltw #besomebody #earnit #paytheman
Functional Fitness
_________________________________________________
23.2 is a two part piece. For part A, efficiency will be the name of the game. The shuttle runs will really tax your legs, so keep your steps short and choppy on the turns. The shuttle runs would be where I would push the pace and “rest” on the burpee pullups.
_________________________________________________
A. 23.2
A.
15 AMRAP
5 burpee pullups
10 shuttle runs (1 rep = 50 ft)
Add 5 burpee pullups each round
B.
5 minutes
1 RM thruster (from floor)
_________________________________________________
#cronusfit #rltw #besomebody #earnit #paytheman
Functional Fitness
_________________________________________________
Active recovery day. Get ready for 23.2 tomorrow.
_________________________________________________
Active Recovery
45 min low impact cardio
_________________________________________________
#cronusfit #rltw #besomebody #earnit #paytheman
Functional Fitness
_________________________________________________
We can probably expect some shoulder movements this week - wall walk vs HSPU’s. For the gymnastics piece today, practice your wall walk technique - focus on tight midline and fast hands.
A/B mandatory. Pick 1 out of C/D based on perceived weakness.
_________________________________________________
A. Strength
OHP 3x5
B. Accessory
Single leg RDL 3x10
BB z-press 3x8
Banded face pull 3x20
C. Metcon
15 AMRAP
1-2-3... bar MU
2-4-6... OHS (115/75)
50 DU
D. Gymnastics
8 AMRAP
3 wall walk
9 box jump over (24/20)
_________________________________________________
#cronusfit #rltw #besomebody #earnit #paytheman
Functional Fitness
_________________________________________________
Nothing complicated for today. Keep the intensity managable - around 70-80%.
A/B mandatory. Pick 1 out of C/D based on perceived weakness.
_________________________________________________
A. Oly
9 min E90s (6 rounds)
2 power snatches
work up to heavy double
B. Accessory
BB backrack weighted rear lunge 3x10
BB pendlay row 3x8
Strict T2B 3x10
C. Interval
5x3 AMRAP, rest 1:00 between
12 deadlift (225/165)
9 C2BPU
6 devil press (2x50/35's)
AMRAP pistols
D. Conditioning
Row 4x1k, rest 2:00 between
_________________________________________________
#cronusfit #rltw #besomebody #earnit #paytheman
