Functional Fitness

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We’re done with our hypertrophy block and are now transitioning into our positional/tempo block. The goal of this block is to tighten up our movement patterns so that we can maximize the next strength block. We’re also going to start kicking up the intensity again. You should notice improvement in your capacity after their last 16 weeks of base building and you should feel like you can hit more pieces in a session.

For the tempo nomenclature, each number denotes the seconds of each portion of the lift - eccentric, end range, concentric, and rest. So, for tempo back squats, you’ll be doing 4 seconds down (eccentric), 4 second pause in the hole, 4 seconds up (concentric) and 1 second rest. Focus on keeping your weight centered on your midfoot.

A/B mandatory. Pick 2 out of C/D/E.

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A. Strength

Tempo back squat (4441) 5x3

B. Accessory

Single leg KB RDL 3x10
Strict T2B 3x10
Banded hip thruster (2 sec pause) 3x20

C. Conditioning

Row 5k
Every 3:00, including 0:00
10 burpees over rower
20 air squats

D. Metcon

16 min AAB for max cals (10 rounds)
Every 2:00, including 0:00 5 DB man makers (50/35)

E. Gymnastics

For time
50 deficit HSPU (4/2")
Every break, 30 DU

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Functional Fitness

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Today’s suck fest is all about the ruck. You’ll be doing all of the runs with the ruck. 50 is a moderate load, so feel free and try and push the pace and see how it goes.

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

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A. Saturday Suck Fest

For time
1 mile ruck (50/35)
50 pullups with ruck
1 mile ruck (50/35)
100 burpees over ruck
1 mile ruck (50/35)
150 air squats with ruck
1 mile ruck (50/35)
200 ground to overhead with ruck

B. Hypertrophy

B1. BB incline bench 4x8
B1. DB chest fly 4x12

C. Accessory

C1. BB curl 4x15
C1. Strict ring dip 4x10
C1. Strict C2BPU 4x8
C1. Banded tricep pushdown 4x20

D. Odd object

Yoke carry 5x100' AHAP

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Functional Fitness

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Happy Friday. Nothing fancy for today’s programming. Enjoy the weekend.

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

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A. Oly

Snatch complex (snatch pull, hang snatch, OHS, snatch, OHS) 7x1

B. Accessory

B1. Weighted pistol 4x10
B1. Bottom up KB press 4x10
B1. Banded hip thrust 4x20

C. Conditioning

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

D. Work Capacity

5 rounds
10-15-25-50 KB swing (53/35)
1-2-3-4 wall walk

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Functional Fitness

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We’ll continue pool work for active recovery during the tempo block, so keep putting in those pool meters.

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Active Recovery

Swim 1600m, split as desired

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Functional Fitness

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The work capacity piece is a lot of volume, so pace accordingly.

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

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A. Hypertrophy

A1. Double neutral grip KB/DB OHP 5x12
A1. BB upright row 5x8

B. Accessory

B1. BB Good morning 3x10
B1. Banded Paloff Press 3x20
B2. Banded pull aparts 3x20
B2. I/Y/T 3x10

C. Conditioning

AAB for max cals
5x5min, rest 2:00

D. Work Capacity

8 rounds
4 sandbag turkish get up
8 sandbag squat clean (100/75)
12 burpee over sandbag
24 sandbag backrack lunge (total)

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Functional Fitness

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For the work capacity piece, do roughly the same distance for all the movements. For the carries, switch arms at the turnaround point. The weights are up to you, but they should be challenging. Make sure you’re maintaining a neutral spine and braced core during the carries.

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

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A. Hypertrophy

A1. Trap bar deadlift 5x12
A1. Chin up 5x8

B. Accessory

B1. DB pull over 4x12
B1. KB gorilla row 4x8 ea
B1. Banded face pull 4x20

C. Conditioning

Row 4x2k, rest 2:00

D. Work Capacity

5 rounds, not for time
Sled push
Single arm KB farmer carry
Sled pull
Single arm KB waiter carry

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Functional Fitness

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This is our last week of the hypertrophy block. Hopefully you guys have noticed some gains. We’ll transition into a tempo block next before our strength work. Keep it up. We’ve got some good conditioning pieces today to work on. For the conditioning piece, your overall goal is max cals on the AAB. You won’t get any rest between rounds, so be aware of that and pace accordingly. For the work capacity piece, switch arms for the walking lunge after about 50’. You can switch arms for the windmill whenever you want.

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

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A. Hypertrophy

A1. DB Bulgarian split squat 5x12
A1. BB RDL + Shrug 5x12

B. Accessory

B1. KB tempo goblet squat (3331) 3x8
B1. Banded clamshell 3x20
B2. Strict T2B 3x12
B2. Reverse hyper 3x12

C. Conditioning

30 min E6MOM (5 rounds)
400m run
500m row
20 burpee box jump over (24/20)
AMRAP cal AAB

D. Work Capacity

30 AMRAP

100' single KB overhead walking lunge (53/35)
50 KB swing (53/35)
30 alternating single arm KB squat clean + press (53/35)
10 single arm KB windmill ea (53/35)

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Functional Fitness

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Today’s Suck Fest is a bit of a doozy. You’ll accumulate 1000 cals on the AAB between you and your partner. One partner will be biking constantly while the other completes the triplet. Switch after each round. If you’re doing the workout on your own, drop the cals down to 500 and work/bike 1:1.

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

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A. Saturday Suck Fest

For time with partner
Accumulate 1000 cal AAB
Partner 1: AAB
Partner 2: 4 wall walk
8 DB devil press (50/35)
12 DB box step over (50/35's over 24/20)

B. Hypertrophy

B1. BB Bench 4x8
B1. DB incline 4x10

C. Accessory

C1. BB Curl 4x10
C1. DB Hammer curl 4x10
C2. Strict ring dip 4x10
C2. Banded tricep push down 4x20

D. Odd object

Zercher carry 5x100' AHAP

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Functional Fitness

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For the work capacity piece, choose a weight that is challenging for the bear complex. You can also combine movements, eg make it a squat clean thruster to a backsquat thruster. If the weight’s too easy, feel free to go up throughout your sets.

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

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A. Oly

Clean complex (3 cleans, 2 front squat, 1 jerk) 6x1

B. Accessory

B1. Weighted pistol 4x8
B1. Single leg RDL 4x10
B1. Hollow hold 4x30s

C. Conditioning

Row/ski 10x500m, rest 1:00 between

D. Work Capacity

32 min E2MOM, alternating
3 reps bear complex (power clean, front squat, push press, back squat, push press)
20/16 cal AAB

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Functional Fitness

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Long distances for pool work today. Focus on your stroke and maintaining efficiency throughout the distances. Rest as needed between.

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Active Recovery

Swim 4x400m

Rest as needed

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#cronusfit #rltw #besomebody #earnit #paytheman

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