Functional Fitness

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The conditioning piece is meant to test your leg endurance. Push the pace on the squats and where the line is where your run is impacted. For the work capacity piece, choose a light KB for the piece. You should be able to do each movement unbroken. Try to do it as a flow instead of segmented between movements.

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

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A. Hypertrophy

A1. OHP 5x12
A1. DB bent over fly 4x10

B. Accessory

B1. Snatch grip push press 4x8
B1. Banded Paloff press 4x20
B2. BB RDL + shrug 4x10
B2. Bottom up KB press 4x10

C. Conditioning

40 min E10MOM
50 air squats
1200m run
50 air squats

D. Work Capacity

5 rounds for quality
30 KB RFESS (15 ea leg)
30 single arm KB swing (15 ea arm)
30 KB front rack front lunge (double KB)
30 KB snatch (15 ea arm)

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Functional Fitness

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For the work capacity piece, grab a moderate load for your farmer carry. DB/KB is standard, but if you’re looking for a challenge, try a barbell.

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

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A. Hypertrophy

A1. Deficit BB Deadlift (2") 5x12
A1. BB Pendlay row 5x10

B. Accessory

B1. Weighted pull up 4x8
B1. DB pull over 4x15
B1. Banded face pull 4x20

C. Conditioning

32 EMOM (alternating)
15/12 cal AAB
8 Single arm devils press (50/35)
15/12 cal row
8 burpee box jump over (24/20)

D. Work Capacity

30 AMRAP
100' single arm farmer carry (ea arm)
8 sandbag over shoulder (150/100)
6 wall walk

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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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We’re rapidly coming down to the end of our hypertrophy/base building block. We’ve got 2 more weeks of this, and then we’ll transition into a tempo cycle in preparation for our strength cycle. Keep getting after it, it will pay off in the end.

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

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A. Hypertrophy

A1. BB Back squat 5x12
A1. Single leg RDL 5x10 ea leg

B. Accessory

B1. BB backrack forward lunge 3x12
B1. Reverse hyper 3x15
B2. BB good morning 3x10
B2. Banded hip thrust 3x20

C. Conditioning

Row/ski 7500m

D. Work Capacity

5 rounds
10/15/25/50 KB swing (53/35)
3/6/9/12 KB goblet squat (70/53)

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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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For the suck fest today, feel free to throw a vest on for an added challenge. It’s not mandatory, so only do it if you want a challenge.

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

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A. Saturday Suck Fest

For time, every 7:00 including 0:00, run 400m
50 wall walk
100 burpee pullup
150 GHDSU
200 wall ball

B. Hypertrophy

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

C. Accessory

C1. DB chest fly 4x12
C1. DB hammer curl 4x12
C2. Strict dip 4x12
C2. Banded facepull 4x20

D. Odd object

Sled push 5x100' AHAP
Rest as needed

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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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Happy Friday crew. The work capacity piece is a long chipper. Move through at ~80% intensity.

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

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A. Oly

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

B. Accessory

B1. Weighted pistol 3x10 ea
B1. Reverse hyper 3x12
B2. BB backrack reverse lunge 3x10
B2. Banded hip bridge (2 sec pause at top) 3x20

C. Conditioning

Row/ski 5x1k, rest 2:00

D. Work Capacity

30 AMRAP
5 wall walk
20 DB snatch (70/50)
15 T2B
20 DB goblet squat (70/50)
25 cal AAB
20 single DB weighted box step over (70/50 over 24/20)

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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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Usual pool work. Split up the distance/rest however you want.

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Active Recovery

Swim 1500m, split/rest as wanted

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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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Hump day. Enjoy the active rest recovery/rest day tomorrow.

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

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A. Hypertrophy

A1. OHP 5x8
A1. DB lateral raise 5x10

B. Accessory

B1. Pendlay row 3x8
B1. Strict T2B 3x10
B1. I/Y/T 3x10

C. Conditioning

Run 3x1 mile, rest 3:00 between

D. Work Capacity

20 AMRAP
7 devil press (50/35)
14 DB weighted box step over (50/35 over 24/20)

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#cronusfit #rltw #besomebody #earnit #paytheman

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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#cronusfit #rltw #besomebody #earnit #paytheman

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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#cronusfit #rltw #besomebody #earnit #paytheman

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

_________________________________________________

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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#cronusfit #rltw #besomebody #earnit #paytheman

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

_________________________________________________

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

_________________________________________________

#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

_________________________________________________

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

_________________________________________________

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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#cronusfit #rltw #besomebody #earnit #paytheman