Functional Fitness

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For the conditioning piece, push the pace on the bike and see how hard you can go and maintain it. For the gymnastics piece, try and maintain a repeatable pace, almost EMOM style.

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

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A. Oly

3 position hang pause Snatch (hi hang, knees, low hang) 5x2

B. Accessory

I/Y/T 3x10
Weighted pistols 3x8
Strict T2B 3x10

C. Conditioning

30 min E5MOM (6 rounds)
15/12 cal AAB
30 air squats
15/12 cal AAB

D. Interval

20 min E4MOM (5 rounds)
12 double KB hang clean and press (53/35's)
18 goblet squat (53/35)
24 KB snatch (53/35, total)

E. Gymnastics

8 AMRAP
Max sets of 5 unbroken C2BPU

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Functional Fitness

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Hopefully you guys are enjoying the tempo and positional work. The tempo will progressively decrease over the next couple weeks. Nothing crazy for today’s pieces, just work.

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

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A. Strength

Tempo back squat (3331) 5x3

B. Accessory

Single leg RDL 3x10
BB backrack weighted rear lunge 3x8 (ea leg)
Banded glute bridge hold 3x30sec

C. Conditioning

3 rounds, rest 3:00 between
Run 800m
Row 1000m

D. Metcon

15 AMRAP
21/18 cal AB
15 BB front squat (115/75)
9 bar facing burpees

E. Gymnastics

For time:
25 wall walks
EMOM including 0:00: 30 DU

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Functional Fitness

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Nice partner chipper for today’s Suck Fest. Split the reps as needed/wanted.

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

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A. Saturday Suck Fest

For time, with a partner
100 ground to overhead (135/95)
1 mile run with 20/14 med ball
150 strict pull up
1 mile run with 20/14 med ball
200 burpee box jump over (24/20)
1 mile run with 20/14 med ball
250 wallball (20/14)

B. Strength

Tempo OHP (44X1) 5x3

C. Accessory

BB bench 3x8
Barbell 21's 3 sets
Strict dip 3x10

D. Odd Object

Double overhead KB/DB walk 5x100'

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Functional Fitness

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The interval piece is meant to be done fight gone bad style.

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

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A. Oly

3 position hang clean (hi hang, knees, low hang) 5x2

B. Accessory

Bottom up KB press 3x12 (ea arm)
Pendlay row 3x8
Strict T2B 3x10

C. Conditioning

30 min E6MOM (5 rounds)
500m row
30 wall ball (20/14)
30 KB swing (53/35)

D. Interval

4 rounds for max reps, rest 1:00 between
1 min cal AAB
1 min thruster (95/65)
1 min bar facing burpees
1 min OHS (95/65)

E. Gymnastics

10 EMOM, alternating
50' handstand walk
15 GHDSU

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Functional Fitness

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Rest as needed between intervals in the pool. Otherwise, do some low impact work.

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Active Recovery

Swim 4x200, 8x100

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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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The gymnastics piece is not for time. Try to hit each round unbroken to build some capacity on the bar.

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

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A. Strength

Tempo Deadlift (X441) 5x3

B. Accessory

Single arm DB row 3x10 ea arm
Weighted pistols 3x8 ea leg
Hollow hold 3x30sec

C. Conditioning

Run 6x600m, rest 2:00

D. Metcon

8 RFT
16/12 cal AAB
8 T2B
6 sandbag over shoulder (150/100)

E. Gymnastics

5 rounds
8 T2B
5 pull up
3 C2BPU

_________________________________________________

#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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A couple interval pieces to choose from today. The goal for interval pieces is to push the pace and see how you can recover.

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

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A. Oly

Tempo pause Snatch + 2 OHS (3 second pull to hi-hang position, then Snatch from hi-hang into 2 second pause in hole) 6x2

B. Accessory

I/Y/T 3x10
Weighted box step up 3x10 ea leg
Strict pull-up 3x12

C. Conditioning

10 rounds, rest :30s between rounds
20/16 cal row
10 OHS (95/65)

D. Interval

5x3 AMRAP, rest 1:00, continue where you left off
200m run
AMRAP of
8 C2BPU
8 thruster (95/65)
8 bar facing burpees

E. Gymnastics

10 EMOM, alternating
3-5 ring MU
30 air squats

_________________________________________________

#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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The “X” on tempo means explode. Focus on bar speed but don’t sacrifice your technique for a faster bar.

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

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A. Strength

Tempo back squat (44X1) 5x3

B. Accessory

BB front rack lunge 3x10 ea leg
GHD back extension 3x12
Banded Paloff press 3x20 ea side

C. Conditioning

Row/ski 4x2k, rest 2:00

D. Metcon

For time
100/75 cal AAB
Every 1:30, including 0:00: 5 DB thruster (2x50/35's)

E. Gymnastics

10 AMRAP
2-4-6... HSPU
8 strict ring dip
40 double under

_________________________________________________

#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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We’ve got a shorter hero WOD for today’s Suck Fest. Hotshot 19 is traditionally done without a vest, so we’re going to add the vest to make it a challenge.

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A. Saturday Suck Fest

Hotshot 19
6 RFT, wearing 20/14 vest
30 Air Squats
19 Power Cleans (135/95 lb)
7 Strict Pull-Ups
400 meter Run

B. Strength

Tempo OHP (4441) 5x3

C. Accessory

DB floor press 3x8
Banded bicep curl 3x20
Strict ring dip 3x12

D. Odd Object

Farmer carry 5x100' AHAP

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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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Happy Friday. For the oly piece, you’ll be doing a slow pull to the high hang position into a clean. Pause in the hole before the jerk.

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

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A. Oly

Tempo clean + pause dip jerk (3 second pull to hi-hang position, then clean from hi-hang into 2 second pause in dip before jerk) 6x2

B. Accessory

Bottom up KB press 3x10 ea arm
BB RDL+ shrug 3x10
Banded facepull 3x20

C. Conditioning

2 rounds for max cals
Row 5-4-3-2-1 minutes, 1:00 rest between intervals; 5:00 rest between rounds

D. Interval

20 AMRAP, rest 1:00 between rounds
8 sandbag over shoulder (150/100)
16 T2B
24 pistols (total)

E. Gymnastics

12 EMOM, alternating
3-5 ring MU
5-8 wall walks
15-20 GHDSU

_________________________________________________

#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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We’re going to keep up the pool work for active recovery. If you’re getting tired of the pool work, do some low impact work for 45-60 min.

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Active Recovery

Swim 8x200m, rest as needed

_________________________________________________

#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

_________________________________________________

The gymnastics piece will really test your core. See how long you can hang on for the T2B’s.

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

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A. Strength

Tempo Deadlift (4441) 5x3

B. Accessory

Weighted pistols 3x10 ea leg
Pendlay row 3x8
Banded Paloff press 3x20 ea side

C. Conditioning

30 min E5MOM (6 rounds)
Run 800m, rest walk remainder

D. Metcon

5 RFT
21 walking lunge (ea leg)
15 axle/fat bar DL 225/175
9 HSPU

E. Gymnastics

For time
25 GHDSU
50 T2B
25 GHDSU
Every break, 15/12 cal AAB

_________________________________________________

#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

_________________________________________________

For the oly piece today, take a 2 second pause at each hang position. The goal here is to work on your pull.

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

_________________________________________________

A. Oly

3 position pause hang Snatch (2 second pause at hi hang, knees, low hang) 6x1

B. Accessory

Weighted chin up 3x8
I/Y/T 3x10
Reverse hyper 3x12

C. Conditioning

AAB for max cals 5x5min, rest 2:00

D. Interval

4x4 min AMRAP, rest 2:00 between
20/16 cal row
20 thrusters (95/65)
20 bar facing burpees
AMRAP bar MU

E. Gymnastics

12 AMRAP
Run 200m
15 C2BPU
Rest 30 seconds

_________________________________________________

#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

_________________________________________________

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

_________________________________________________

#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

_________________________________________________

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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#cronusfit #rltw #besomebody #earnit #paytheman