Functional Fitness
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The usual pool work. Swim for 1600 and split as needed/wanted.
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Active Recovery
Swim 1600m, split as desired
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Functional Fitness
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The metcon today’s a medium length chipper. Work on maintaining a steady pace.
A/B mandatory. Pick 1 out of C/D.
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A. Strength
DB neutral grip press 4x8
B. Accessory
BB upright row 3x12
KB/DB Shrug 3x20
Facepull 3x20
C. Metcon
For time
30 sandbag ground to overhead (100/75)
40 sandbag box step over (100/75 over 24/20 box)
50 sandbag shoulder to overhead (100/75)
D. Conditioning
Run 5x800m, rest walk 2:00
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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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#cronusfit #rltw #besomebody #earnit #paytheman
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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#cronusfit #rltw #besomebody #earnit #paytheman
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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#cronusfit #rltw #besomebody #earnit #paytheman
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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#cronusfit #rltw #besomebody #earnit #paytheman
