Functional Fitness

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A lot of work pieces for today’s programming. The work capacity piece should take you about 2 minutes to complete each round, so you should have plenty of time to rest between intervals. Try and push the pace on the DT rounds

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

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A. Hypertrophy

A1. BB deadlift 4x8
A1. BB good morning 4x12

B. Accessory

B1. Single arm bent over row 3x10
B1. Bottom up KB press 3x8
B1. Banded Paloff Press 3x20

C. Conditioning

AAB for max cals
5x5 min, rest 2:00

D. Work Capacity

30min E3MOM (10 rounds, alternating)
1 rd DT (12 deadlift, 9 hang power clean, 6 push jerk (155/105)
500m row

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Functional Fitness

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Happy Monday crew. Sorry for the late post. Nothing fancy for today, hope you are enjoying the long weekend.

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

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A. Hypertrophy

A1. Back squat 4x10
A1. Weighted rear lunge 4x10 ea leg

B. Accessory

B1 Bulgarian split squat 3x10
B1 Weighted chin up 3x8
B1 Single leg RDL 3x10

C. Conditioning

Row 5k

D. Work Capacity

25 AMRAP
20 sandbag cluster (squat clean thruster) (100/75)
20 sandbag backrack weighted box step over (100/75 over 24/20)
200m run

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Functional Fitness

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For today’s Suck Fest, split the reps as needed, which includes the run. Feel free to swap the sandbag as much as you want.

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

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A. Saturday Suck Fest

For time with a partner, split reps as needed1 mile sandbag run (50/35)
100 sandbag squat clean thruster (50/35)
1 mile sandbag run (50/35)
100 sandbag burpee box step over (50/35 over 24/20" box)
1 mile sandbag run (50/35)
100 sandbag weighted pullups (50/35)
1 mile sandbag run (50/35)

B. Hypertrophy

B1. BB Bench 4x8
B1. DB Z-press 4x8

C. Accessory

C1. Weighted dip 3x10
C1. DB curl 3x10
C1. Landmine cauldron 3x10
C1. Banded facepull 3x20

D. Odd object

Farmer carry 5x100' AHAP

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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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Happy Friday crew. The squats are meant to pre-fatigue your legs prior to running for the conditioning piece, so push the pace on the squats.

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

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A. Oly

3 position hang clean (hi, knees, low) 7x1

B. Accessory

B1. Weighted pistol 4x10
B1. BB front rack rear lunge 4x12 ea leg
B1. Banded hip bridge 4x20

C. Conditioning

25 min E5MOM (5 rounds)
50 air squats
Run 400m
Rest walk remainder

D. Work Capacity

25 AMRAP
12 double KB snatch (53/35)
24 KB front rack lunge, total (53/35's)
30 cal AAB

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Functional Fitness

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Longer distance swims for today’s pool work. Rest as needed between distances.

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Active Recovery

Swim
2x400m
4x200m

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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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For the work capacity piece, choose a KB weight that’s challenging. You should be able to complete it unbroken, however.

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

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A. Hypertrophy

A1. BB upright row 5x12
A1. DB lateral raise 5x15

B. Accessory

B1. BB Z-press 4x8
B1. BB RDL + shrug 4x12
B1. I/Y/T 4x8

C. Conditioning

32 min E4MOM (8 rounds)
500m row
10 double KB squat clean thruster (53/35)

D. Work Capacity

30 min E5MOM (6 rounds)
10 Sandbag Turkish get up (100/60)
15 Sandbag squats (100/60)
20 Sandbag shoulder to overhead (100/60)
AAB remainder

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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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For the work capacity piece, choose challenging weights for each movement. It should be difficult to finish each distance unbroken.

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

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A. Hypertrophy

A1. Trap bar deadlift 5x10
A1. Weighted chin up 5x8

B. Accessory

B1. Single arm row 4x12
B1. DB pull over 4x12
B1. Band facepull 4x20

C. Conditioning

24 min E2MOM (12 rounds)
20/16 cal AAB

D. Work Capacity

30 AMRAP
Sled push 100'
Farmer carry 100'
DBall/Sandbag bear hug carry 100'
Double KB overhead lunge 100'

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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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Happy Monday crew. Some good work pieces today. For the conditioning piece, try to run farther coming back, so push the pace coming back. Don’t sandbag the run out though.

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

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A. Hypertrophy

A1. BB back squat 5x10
A1. BB RDL 5x12

B. Accessory

B1. Bulgarian split squat 3x10
B1. Single leg RDL 3x10
B2. Strict C2BPU 3x8
B2. Strict T2B 3x10

C. Conditioning

30 min run
15 min out, 15 min back

D. Work Capacity

30 AMRAP
30 cal row
10 sandbag over shoulder (150/100)
30 cal AAB
10 burpee pull up

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Functional Fitness

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You’ll be doing an ascending ladder for the Suck Fest today.

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

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A. Saturday Suck Fest

5 RFT
20 box step over with dumbell (single 50/35 over 24/20)
20 single arm devils press (50/35)
20 thrusters (ascending)
Weights ascend 75/55, 95/65, 115/75, 135/95, 155/105

B. Hypertrophy

B1. BB incline bench 4x12
B1. DB fly 4x10

C. Accessory

C1. BB Curl 4x10
C1. Banded bicep curl 4x20
C2. Strict dip 4x10
C2. Banded tricep pushdown 4x20

D. Odd object

Single arm farmer carry 5x100' ea arm (AHAP)

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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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Happy Friday crew. For the conditioning piece, pace the runs at approximately your 1 mile pace. For the 200’s, pace at your 400-800m pace.

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

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A. Oly

Snatch compex (Snatch, OHS, hang snatch, OHS) 6x2

B. Accessory

B1. Weighted pistol 4x8
B1. Strict C2BPU 4x8
B1. I/Y/T 4x10

C. Conditioning

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

D. Work Capacity

5 rounds, not for time
10 deficit HSPU (4/2")
10 hang power clean and jerk (115/75)
500m row
10 hang power Snatch (115/75)
20 pistols (total)

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Functional Fitness

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Swim work. Rest as needed between distances.

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Active Recovery

Swim
2x400
6x100
10x25

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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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For the work capacity piece, think of it as a kettlebell flow. No need to push the intensity. Use the same KB during the circuit (probably around the 35/18 zone). The AAB is meant to be a recovery bike.

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

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A. Hypertrophy

A1. BB overhead press 5x10
A1. DB incline press 5x10

B. Accessory

B1. Bottom up KB Press 3x10
B1. BB upright row 3x10
B2. Band pull apart 3x20
B2. Dragon flag 3x6

C. Conditioning

40 min E4MOM, 10 rounds
20/16 cal AB
20 KB swing (53/35)
20 KB goblet squat (53/35)

D. Work Capacity

32 min E4MOM (8 rounds)
10 R KB Snatch
10 R KB OHS
10 R KB Windmill
10 L KB Snatch
10 L KB OHS
10 L KB Windmill
AAB remainder

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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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Straightforward pieces for today’s work. Get after it.

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

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A. Hypertrophy

A1. BB RDL 5x10
A1. BB Pendlay row 5x12

B. Accessory

B1. Single arm dumbell row 4x10
B1. Dumbell pull over 4x20
B1. Strict C2BPU 4x8

C. Conditioning

Row/ski 8x1k, rest 2:00 between

D. Work Capacity

30 AMRAP
8 devil press (50/35)
10 strict pull up
8 DB squat clean (50/35)
10 T2B
100' walking lunge

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Functional Fitness

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The conditioning piece is going to be done as a “death by” format. You should be able to get into the teen’s. Alternate movements.

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

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A. Hypertrophy

A1. BB front squat 5x10
A1. BB good morning 5x10

B. Accessory

B1. Single leg RDL 3x12
B1. Weighted front lunge 3x12
B2. Strict T2B 3x10
B2. Banded hip clamshells 3x20 ea leg

C. Conditioning

EMOM, alternating, until failure
1-2-3... cal AAB
1-2-3... burpee

D. Work Capacity

30 AMRAP
400m run
10 BB backrack box step over (135/95 over 24/20)
12 squat clean (135/95)
15 shoulder to overhead (135/95)

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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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Straightforward partner chipper today. One partner runs while the other partner works. Think of the run as an active recovery between movements.

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A. Saturday Suck Fest

With a partner for time
While one partner works, other partner runs 400m100 burpee box jump over (24/20)
100 sandbag ground to overhead (100/75)
100 strict pull-up
100 med ball weighted GHDSU (20/14)

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#cronusfit #rltw #besomebody #earnit #paytheman