Functional Fitness

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Some good snatch centric pieces today to choose between. For the strength portion, feel free to do either squat or power snatches, depending on how you feel.

A/B mandatory. Pick 1 out of C/D.

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A. Strength

10 EMOM
1 Snatch

B. Accessory

Snatch grip sotts press 3x10
BB Pendlay row 3x10
I/Y/T 3x10

C. Metcon

15 AMRAP
1-2-3... squat snatch (135/95)
2-4-6... bar facing burpees

D. Interval

4 rounds, rest 2:00 between
15 power snatch (95/65)
15 burpee box jump over (24/20)
30/24 cal row

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Functional Fitness

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Hope you guys had a great Easter weekend. This is the last week of our “recovery” cycle. We’re going to up the volume over the next 12 weeks for our base building/hypertrophy program. Enjoy this last chill week.

A/B mandatory. Pick 1 out of C/D.

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A. Strength

BB front squat 4x8

B. Accessory

BB backrack lunge 3x12 ea leg
BB RDL 3x10
Landmine cauldron 3x10 ea dir

C. Metcon

8 RFT
20 wallball (20/14)
20 DB Snatch (50/35)

D. Conditioning

Row 4x1500m, rest 2:00

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Functional Fitness

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The suck fest today is a good one. Go with KBs or DB’s, whatever is comfortable/available for you. Think of the burpees as “rest” between farmer walks.

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A. Strength

BB bench 4x6

B. Accessory

DB incline press 4x10
Ring dip 3x12
BB curl 3x20

C. Saturday Suck Fest

For time
1 mile farmer carry (50/35)
Every break 10 burpees

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Functional Fitness

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You’ll be doing heavy RDL’s for the strength piece today. The metcon is a longer chipper. It’ll be difficult to maintain unbroken sets for the AMRAP so be intelligent with your breaks.

A/B mandatory. Pick 1 out of C/D.

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A. Strength

BB RDL 4x10

B. Accessory

Weighted pullup 3x8
BB pendlay row 3x10
Weighted GHDSU 3x12

C. Metcon

20 AMRAP
50 wallball (20/14)
25 overhead squat (115/85)
10 devils press (50/35's)

D. Gymnastics

8 AMRAP
25' unbroken handstand walk

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Functional Fitness

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Rest as needed between swim intervals.

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Active Recovery

Swim 4x200m, 4x100m, 8x50m

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Functional Fitness

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Some lighter pieces today to choose between. The metcon’s a light cycling piece compared with standard row intervals.

A/B mandatory. Pick 1 out of C/D.

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A. Strength

BB OHP 4x6

B. Accessory

BB close grip bench 3x10
Ring dip 3x12
Face pull 3x10

C. Metcon

For time
50 DB snatch (50/35)
75 air squat
100 double under
75 air squat
50 DB snatch (50/35)

D. Conditioning

Row 8x500m, rest 1:00

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Functional Fitness

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Both the metcon and interval are great pieces to choose between. The metcon will tax your core while the interval piece will test your legs. Be careful on the box jump overs as your first rep might be a little off.

A/B mandatory. Pick 1 out of C/D.

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A. Strength

3 position hang clean (hi/knee/low) 5x1

B. Accessory

Strict pullup 3x10
DB rev fly 3x12
KB bottom up press 3x10

C. Metcon

12 AMRAP
4 wall walk
8 deadlift (225/175)
12 T2B

D. Interval

5 rounds, rest 1:30
21/18 cal AB
15 KB goblet squat (70/53)
9 box jump over (30/24)

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Functional Fitness

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Happy Monday crew. Hope you guys had a good weekend. The metcon’s a good leg piece. The most efficient way to do your box step over is to have your sandbag on your shoulder. If you want a challenge, try it in the front rack.

A/B mandatory. Pick 1 out of C/D.

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A. Strength

BB pause back squat (2 sec pause in hole) 5x3

B. Accessory

Weighted pistol 3x8 ea
Weighted hip thrust 3x20
Hollow rock 3x20

C. Metcon

6 RFT
8 sandbag squat clean (100/75)
12 sandbag weighted box step over (100/75 over 24/20 box)

D. Conditioning

5k row

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Functional Fitness

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We’ve got a good one for today’s suck fest. With these types of workouts, you’ll need to keep the transitions fast to keep your time down.

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A. Strength

BB floor press 4x10

B. Accessory

BB close grip bench 3x10
DB curl 3x12
BB bent over row 3x10

C. Saturday Suck Fest

100 RFT
1 strict pull up
2 devil press (2x 50/35's)
3 burpee over DB

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Functional Fitness

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Both pieces are good. The metcon will test your legs/core and the gymnastics piece will really test your core. Enjoy the weekend and tomorrow’s suck fest.

A/B mandatory. Pick 1 out of C/D.

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A. Strength

Touch and go deadlift 4x10

B. Accessory

Weighted chin up 3x8
DB row 3x12
Banded paloff press 3x20 ea

C. Metcon

5 RFT
6 sandbag over shoulder (150/100)
12 barbell front squat (135/95)
18 pistols (total)

D. Gymnastics

10 AMRAP
16 GHDSU
8 burpee box jump over (24/20)

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Functional Fitness

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For the pool ups, you’re essentially doing a muscle up on the side of the pool. Rest as needed between rounds/reps.

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Active Recovery

10 rounds, not for time
100m swim
10 pool ups
20 rear lunge (total)

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Functional Fitness

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There’s a long AMRAP for today’s session. Scale the DB bench so that it should be difficult for you to finish unbroken (probably a 10-12 rep max set). Keep the intensity manageable as it’s a long workout.

A/B mandatory. Pick 1 out of C/D.

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A. Strength

BB push press 3x8

B. Accessory

BB upright row 3x12
Plate front raise 3x20
DB shrug 3x20

C. Metcon

30 AMRAP
20/16 cal ski
8 DB bench (85/60)
20/16 cal AB
8 squat clean thruster (95/65)

D. Conditioning

AAB 6x50cal, rest 2:00

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Functional Fitness

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For the metcon, choose a distance that you can do on the farmer carry that’ll take you about 45 seconds. It shouldn’t be super intense, but just a moderate effort carry/walk.

A/B mandatory. Pick 1 out of C/D.

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A. Strength

Power snatch 5x3

B. Accessory

BB Pendlay row 3x8
DB arnold press 3x10
Banded face pull 3x20

C. Metcon

20 EMOM (alternating)
10 double KB hang clean and press (53/35)
Farmer carry

D. Interval

20 min E4MOM (5 rounds)
20/16 cal row
12 OHS (115/75)
9 bar facing burpees

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Functional Fitness

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For the conditioning piece, head out for a nice, zone 2 jog. Shoot for ~65 of your maximum heart rate.

A/B mandatory. Pick 1 out of C/D.

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A. Strength

BB Front squat 4x6

B. Accessory

DB RFESS 3x12 ea
BB RDL 3x12
Strict T2B 3x10

C. Metcon

15 AMRAP
10-12-14... wallball (20/14)
5-6-7... cal AAB

D. Conditioning

45 min jog (zone 2)

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Functional Fitness

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For the Suck Fest today, you’re going to be doing fairly light farmer walks. For the manmakers, you’ll be doing a pushup, row, row, clean, squat, overhead. You can combine the clean/squat/overhead as a squat clean thruster.

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A. Strength

BB bench 4x8

B. Accessory

BB curl 3x10
Weighted ring row 3x10
BB floor press 3x8

C. Saturday Suck Fest

For time
75 burpee pullups
75 DB manmakers (35/20)
75 sandbag ground to overhead (100/75)

Every 5:00, 50m DB farmer carry (35/20)

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#cronusfit #rltw #besomebody #earnit #paytheman