Functional Fitness

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Happy Friday crew. We have our usual Saturday Suck fest tomorrow. Hopefully you guys are getting a solid break this week and are ready to hit it hard again next week.

A/B/C mandatory

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A. Oly

Power snatch 6x3

B. Accessory

Reverse hyper 3x12
BB backrack reverse lunge 3x10
Banded hip bridge (2 sec pause at top) 3x20

C. Work Capacity

30 AMRAP
800m run
21 KB DL (2x70/53)
15 KB hang clean (2x70/53)
9 KB shoulder to overhead (2x70/53)

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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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Pool work for conditioning or active recovery, your choice.

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Active Recovery

Swim
8x200m, rest as needed

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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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Nothing different for today.

A/B/C mandatory

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A. Hypertrophy

OHP 4x10

B. Accessory

Pendlay row 3x8
Strict T2B 3x10
I/Y/T 3x10

C. Work Capacity

30 AMRAP
40 WB (20/14)
20/16 cal AAB
20 box jump over (24/20)
20/16 cal AAB

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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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This week will have fairly similar workouts. The point is to give your body a bit of a break so that we can continue pushing the volume this block.

A/B/C mandatory

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A. Hypertrophy

BB deadlift 4x10

B. Accessory

Single arm bent over row 3x10
Bottom up KB press 3x8
Banded Paloff Press 3x20

C. Work Capacity

30 AMRAP
10 devil press (50/35's)
250m row
10 burpee pullup
250m row

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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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We’ve got a mini-deload this week. For the lifting pieces, choose a weight in the 60-70% range, something light enough that you should have no problem doing all the reps. The work capacity piece this week should be roughly the same intensity. Be efficient during this week and maximize your time outside of the gym - try to finish each session in an hour.

A/B/C mandatory

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A. Hypertrophy

Back squat 4x10

B. Accessory

Bulgarian split squat 3x10
Weighted chin up 3x8
Single leg RDL 3x10

C. Work Capacity

30 AMRAP
20 sandbag clean (100/75)
200m run
20 sandbag front rack squat (100/75)
200m run
20 sandbag shoulder to overhead (100/75)
200m run

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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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Murph today for Memorial Day weekend. There are plenty of ways out there how to "do Murph”. At the end of the day, do the work.

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

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A. Saturday Suck Fest

Memorial Day Murph
Wearing 20/14 vest
1 mile run
100 pullups
200 pushups
300 squats
1 mile run

B. Hypertrophy

B1. BB bench 4x8
B1. Strict ring dip 4x8-12

C. Accessory

C1. DB Hammer curl 4x12
C1. DB floor press 4x10
C1. Strict T2B 4x10

D. Odd object

Zercher carry 5x100' AHAP

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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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Happy Friday crew. Hope you guys have a great Memorial Day weekend. We’ve got Murph for tomorrow’s suck fest, as is tradition.

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

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A. Oly

Clean complex (squat clean, hang squat clean, front squat, jerk) 6x2

B. Accessory

B1. Weighted rear lunge 4x10
B1. BB upright row 4x10
B1. Dragon flag 4x6

C. Conditioning

Run 4 rounds of (800-400-200)
Rest walk 1:00 between distances, Rest 4:00 between sets

D. Work Capacity

For time
400m run with DB (50/35)
50 single arm devils press (50/35)
50 T2B
50 lateral burpee over DB
50 DB single arm thruster (50/35)
400m run with DB (50/35)

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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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Usual pool work. Hit some pushups and squats in between your laps.

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Active Recovery

Swim 60 minutes
E5MOM (12 rounds)
10 pushups, 15 air squats

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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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For the work capacity piece, choose a kettlebell weight that is light enough so that you can complete the movements unbroken. Use the AAB as a recovery.

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

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A. Hypertrophy

A1. Single arm DB press 5x8 ea arm
A1. Plate front raise 5x20

B. AccessoryB1. DB incline bench 3x10
B1. Landmine kneeling press 3x10 ea arm
B2. I/Y/T 3x10
B2. Banded face pull 3x20

C. Conditioning

1 mile run
2k ski
1 mile run

D. Work Capacity

30 min E5MOM (6 rounds)
20 Russian KB Swing
10 R KB hang clean and press
10 R KB windmill
10 L KB hang clean and press
10 L KB windmill
AAB remainder

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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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For the EMOM piece, keep a sustainable pace. The goal isn’t to hit each EMOM as fast as possible.

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

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A. Hypertrophy

A1. Trap bar deadlift 5x10
A1. BB good morning 5x10

B. Accessory

B1. Single leg RDL 4x10 ea leg
B1. Double DB bent over row 4x10
B1. Strict T2B 4x10

C. Conditioning

AAB 8x50 cal, rest 1:00

D. Work Capacity

32min E4MOM (8 rds)
6 squat clean thruster (115/75)
9 C2BPU
12 box jump over (30/24)

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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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Another week of hypertrophy work. We’re going to hit a recovery week next week to give your body a break. The usual pieces today.

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

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A. Hypertrophy

A1. Weighted box step up 5x12 ea leg
A1. Banded BB RDL + Shrug 5x10

B. Accessory

B1. KB goblet squat 3x15
B1. Banded hip thrust (2 sec pause at top) 3x20
B2. Bird dog (SLOW) 3x10 (ea side)
B2. Hollow rock 3x20

C. Conditioning

Row 4x2k, rest 3:00

D. Work Capacity

6 rounds
10 burpee pull ups
10 sandbag clean to shoulder (150/100)
400m run

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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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For today’s suck fest, each partner will do 20 rounds. While one person is working, the other will be holding KB’s. The farmer hold is an “active recovery”

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

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A. Saturday Suck Fest

For time, with partner
40 RFT
6 strict pull up
9 push up
12 sit up
15 air squat

Alternating, one person works while other person farmer carry hold 2x 53/35

B. Hypertrophy

B1. BB bench 3x10
B2. DB pull over 3x12

C. Accessory

C1. Strict ring dip 3x10
C2. Barbell curl 3x15

D. Odd object

5 rounds, rest as needed between rounds
1:00 max distance sandbag bearhug carry (150/100)

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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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For the conditioning piece, find a nice length to do some walking lunges. Feel free to toss on a vest if it’s too easy for you.

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

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A. Oly

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

B. Accessory

B1. L-sit chin-up 3x8
B1. BB Good morning 3x10
B1. Strict T2B 3x10

C. Conditioning

400m walking lunge

D. Work Capacity

30 AMRAP
20 deadlift (135/95)
20/16 cal row
20 burpee box jump over (24/20)
20/16 cal row
20 power clean (135/95)
20/16 cal row

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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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Rest as needed between intervals.

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Active Recovery

Swim
2x400m
4x200m

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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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The usual for hump day. Enjoy the rest day tomorrow.

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

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A. Hypertrophy

A1. Seated neutral grip DB press 4x12
A1. Plate front raise 4x20

B. Accessory

B1. BB upright row 3x10
B1. Hollow rock 3x20
B1. I/Y/T 3x10

C. Conditioning

Row for max cals
6x4 min, rest 1:00

D. Work Capacity

6 rounds
200m run carrying wall ball (20/14)
45 wallball (20/14)
15 T2B

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#cronusfit #rltw #besomebody #earnit #paytheman