Functional Fitness

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We’ve got a long chipper for today’s suck fest. It’s a combo between running/barbell with both movements getting heavier as you go. SPlit the reps as needed between your partner.

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

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A. Saturday Suck Fest

With a partner, split work as needed

50 thruster (95/65)
Run 1 mile
50 power Snatch (135/95)
Run 1 mile with 20/14 wall ball
50 power clean and jerk (185/125)
Run 1 mile with 35/20 KB
50 front squat (from the ground, 225/165)
Run 1 mile with 50/35 sandbag
50 deadlift (315/215)

B. Hypertrophy

B1. BB bench 4x8
B1. Ring dip 4x10

C. Accessory

C1. DB Hammer curl 4x15
C1. BB Curl 4x10
C2. Banded tricep pushdown 4x20
C2. Banded face pull 4x20

D. Odd object

5 rounds, not for timeSled push 5x100m, AHAP

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Functional Fitness

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For the run piece today, pace the mile, 800’s, and 400’s at roughly your 2 mile pace. The 100’s should be a sprint, which is why the rest is so long. Enjoy your weekend.

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

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A. Oly

Clean complex - clean pull, hang power clean, front squat, jerk, hang squat clean, front squat, jerk 6x1

B. Accessory

B1. DB bulgarian split squat 4x10
B1. Heavy single arm bent over row 4x10
B1. Wall sit hold 4x30s

C. Conditioning

Run
1 mile, rest 4:00
2x800, rest 2:00
4x400, rest 1:00
8x100m, rest 2:00 (fast)

D. Work Capacity

5 rounds, not for time
750m row
8 sandbag clean over shoulder (150/100)
12 burpee pull up
16 sandbag squat (150/100)

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Functional Fitness

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If you don’t have access to a pool during our active recovery days, feel free to hit some low impact, zone 1-2 work (think elliptical, bike, row, etc). The point is to get some low intensity movement.

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Active Recovery

Swim 1500m
Break/rest as needed

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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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Some good pieces to choose from today between the conditioning and work capacity piece. Both are going to tax your shoulders/core. Enjoy.

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

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A. Hypertrophy

A1. OHP 4x8
A1. Weighted plate front raise 4x15

B. Accessory

B1. Snatch grip push press 4x6
B1. Landmine cauldron 4x10 ea direction
B2. Bottom up KB press 3x12
B2. DB reverse fly 3x12

C. Conditioning

30 EMOM, alternating
15/12 cal row
3 wall walk
10 T2B

D. Work Capacity

30 AMRAP
200m run
10 deadlift (225/155)
10 HSPU
200m run
10 pull up
10 ring dip

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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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The work capacity piece today is going to be a grip burner. Again, these pieces aren’t meant to be done for time, rather, its to build capacity. Don’t push the pace too much.

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

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A. Hypertrophy

A1. Chin up 4x10 (add weight if needed)
A1. BB pendlay row 4x12

B. Accessory

B1. Kneeling single arm row 4x10
B1. DB curl 4x10
B1. Banded face pull 4x20

C. Conditioning

Row/ski 5x1k, rest 2:00 between

D. Work Capacity

5 rounds, not for time
100m farmer walk (53/35)
15 double KB clean
15 double KB front squat
15 double KB to overhead

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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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For the conditioning piece, you’ll be doing some interval work. Push the pace on the “work” intervals and recover between. If you don’t have access to a sled, you can push a plate across the floor, this is comparable. Otherwise, do weighted lunges.

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

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A. Hypertrophy

A1. BB Back squat 4x10
A1. BB RDL 4x12

B. Accessory

B1. BB Banded good morning 3x12
B1. Weighted box step up 3x12
B2. Strict T2B 3x10
B2. Banded hip clamshells 3x20 ea leg

C. Conditioning

Run 4 miles
4 min @ 2 mile pace, 1 min @ light jog

D. Work Capacity

30 AMRAP
10 sandbag ground to overhead (100/75)
10 strict pull up
100' sled push

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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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Grab your ruck for the suck fest today. Do the pullups/squats with the ruck on your back.

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

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A. Saturday Suck Fest

5 rounds
1 mile ruck run (50/35)
10 ruck pull ups
20 ruck ground to overhead
50 ruck squats

B. Hypertrophy

B1. DB Bench 4x10
B1. Strict ring dip 4x8-12

C. Accessory

B1. BB Curl 4x12
B1. Banded tricep pushdown 4x20
B2. DB Chest fly 4x10
B2. Banded face pull 4x20

D. Odd object

Single arm farmer carry 5x50' ea arm (AHAP)

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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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Nothing fancy for today, just continuing the work capacity trend.

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

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A. Oly

Snatch complex (snatch hi pull, hang power snatch, OHS, hang snatch, OHS, snatch) 6x1

B. Accessory

B1. Pistol 4x10
B1. Strict chin up 4x8
B1. Push up plank on rings 4x30s

C. Conditioning

Run
2x800m, rest 2:00
4x400m, rest 1:00
6x200m, rest 2:00

D. Work Capacity

5 rounds, not for time
200m sandbag carry (100/75)
10 sandbag power clean
10 sandbag thruster
10 burpee over sandbag

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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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Well deserved active recovery day. Pace the intervals as you desire.

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Active Recovery

Swim

10x100m, rest 1:00
8x50m, rest 1:00
8x25m, rest 1:00

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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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Fairly similar pieces to yesterday in terms of time capacity. The work capacity pieces should be done at a 70-80% intensity that you can maintain consistently throughout the piece.

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

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A. Hypertrophy

A1. Power clean + 3 push press 5x3
A1. Bottom up KB Press 5x10

B. Accessory

B1. Single leg RDL 3x10
B1. Banded Paloff Press 3x20
B2. DB Bent over row 3x10
B2. I/Y/T 3x10

C. Conditioning

35 E7MOM (5 rounds)
4 min AAB
3 min rest

D. Work Capacity

30 AMRAP
20 KB squat clean (alternating)
100' KB suitcase carry (split between two arms)
20 KB snatch (alternating)
100' KB overhead walk (split between two arms)

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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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A couple long pieces for conditioning/work capacity. Scale the conditioning piece as needed. You should finish each round at ~45 seconds.

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

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A. Hypertrophy

A1. Trap bar deadlift 4x8
A1. Strict C2BPU 4x8

B. Accessory

B1. BB pendlay row 4x10
B1. DB reverse fly 4x12
B1. DB hammer curl 4x10

C. Conditioning

40 EMOM
15/12 cal row
15/12 cal ski
15/12 cal AAB
Rest

D. Work Capacity

30 AMRAP
100' BB backrack walking lunge
10 DB turkish get ups (total)
100' BB Zercher carry
10 strict T2B

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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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Hope you guys are enjoying the change of pace in programming. There’s definitely more lifting volume but we’ve dropped some of the conditioning volume. Again, our goal this block is to increase baseline capacity and put on some size. Keep it up.

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

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A. Hypertrophy

A1. DB rear foot elevated split squat 4x15 (ea leg)
A1. BB RDL + Shrug 4x12

B. Accessory

B1. BB backrack rear lunge 3x10
B1. Banded hip thrust 3x20
B2. Weighted Russian twist 3x20
B2. Reverse hyper 3x12

C. Conditioning

Row 5k

D. Work Capacity

30 AMRAP

10 sandbag clean (100/75)
20 sandbag lunges (total)
10 sandbag shoulder to overhead
20 sandbag squat

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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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For the suck fest today, one of you is working at a time. One person will be running with the sandbag and the other will be chipping away at the reps.

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A. Saturday Suck Fest

For time, with a partner
Partner A: run 200m with 100/75 sandbag
Partner B:
100 DB box step over (2x50/35 over 24/20)
100 burpee pullups
100 wallball (30/20)
100 box jump over (24/20)

B. Hypertrophy

B1. Bench 4x10
B1. DB fly 4x12

C. Accessory

C1. DB Curl 3x15
C1. BB Floor press 4x12
C2. Strict ring dip 4x10
C2. Banded face pull 4x20

D. Odd object

5x100' Zercher carry AHAP

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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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We’ll have some metcons thrown into the training during this block, but not very often. The usual suck fest tomorrow.

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

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A. Hypertrophy

A1. Power clean 5x5
A1. Box jump 5x4

B. Accessory

B1. Strict T2B 4x10
B1. BB Back rack lunge 4x30 (total)
B1. Sorenson hold 4x30s

C. Conditioning

Run 3x1 mi, rest walk 4:00

D. Work Capacity

For time (20 min cap):
50 DBall over shoulder (150/100)
Every 2 minutes, including 0:00 15/12 cal row/ski

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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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We’re still staying in the pool for active recovery this block. Rest as needed between rounds.

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Active Recovery

10 rounds, not for time
100m swim
12 pushups
16 air squats

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#cronusfit #rltw #besomebody #earnit #paytheman