Functional Fitness

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Hump day. Enjoy the well deserved active recovery day tomorrow. You guys have earned it.

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

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A. Hypertrophy

A1. BB OHP 4x10
A1. Plate front raise 4x25

B. Accessory

B1. BB upright row 3x10
B1. DB Z-press 3x10
B2. Ring row 3x12
B2.Banded face pull 3x20

C. Conditioning

4 rounds for max reps, rest 2:00 between rounds
2:00 row
1:30 AAB
1:00 burpee box jump over (24/20)

D. Work Capacity

8 rounds, not for time
100' DB weighted walking lunge (2x 50/35's)
8 devils press (50/35)
8 strict pull up

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Functional Fitness

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As mentioned yesterday, the goal of this block is to build some size and increase work capacity. As a result, you’ll have to spend more time on recovery between sessions.

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

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A. Hypertrophy

A1. BB RDL 4x8
A1. Single arm bent over row 4x12

B. Accessory

B1. Chin up 4x8
B1. BB Pendlay row 4x10
B1. DB hammer curl 4x10

C. Conditioning

Run 5k

D. Work Capacity

6 rounds, not for time
100' sled push
10 sandbag over shoulder (150/100)
100' sandbag carry

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Functional Fitness

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We’re shifting gears into our off season hypertrophy block. This will be 12 week block. We’ll be doing fairly high volume with lower intensity. Most of the lifting work will be supersetted. Instead of “metcon” work we have work capacity pieces. The goal of these pieces is to build volume and capacity.

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

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A. Hypertrophy

A1. BB front squat 4x10
A1. BB reverse lunge 4x12 (ea leg)

B. Accessory

B1. Single leg RDL 4x10
B1. Wall sit 4x30s
B2. Weighted pistols 4x10
B2. Banded hip thrust 4x20

C. Conditioning

3 rounds
Row 1:00, rest 0:30
Row 200, rest 0:30
Row 3:00, rest 0:30
Row 4:00, rest 3:00

D. Work Capacity

25 AMRAP
100m KB farmer carry (53/35)
20 double KB clean
20 double KB front rack lunge (total)

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Functional Fitness

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For today’s Suck Fest, split the reps as needed but run together. For the man makers, you’ll do a pushup, row, row, clean, front squat, overhead. Feel free to combine into a squat clean thruster (cluster) if desired.

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A. Strength

BB incline bench press 4x8

B. Accessory

BB floor press 3x12
Weighted dip 3x10
BB curl 3x12

C. Saturday Suck Fest

For time
With partner, split reps as needed, run together
Run 1 mile
100 DB man maker (50/35)
Run 1 mile with 20/14 wallball
100 burpee pull up
Run 1 mile with 35/24 KB

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Functional Fitness

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A couple good options to choose between for the metcon/gymnastics. Enjoy your weekend.

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

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A. Strength

Trap bar deadlift 4x8

B. Accessory

Weighted pull up 3x8
Strict T2B 3x10
DB RFESS 3x10

C. Metcon

4 RFT
24/20 cal AAB
12 deadlift (225/165)
6 wall walk

D. Gymnastics

10 AMRAP
3-6-9... C2BPU
40 double under

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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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#cronusfit #rltw #besomebody #earnit #paytheman

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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#cronusfit #rltw #besomebody #earnit #paytheman

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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#cronusfit #rltw #besomebody #earnit #paytheman

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