Functional Fitness
_________________________________________________
Pool work. Rest as needed between sets.
_________________________________________________
Active Recovery
Swim 4x200m, 4x100m, 8x50m
_________________________________________________
#cronusfit #rltw #besomebody #earnit #paytheman
Functional Fitness
_________________________________________________
Hump day. For the gymnastics piece, focus more on quality than intensity. Rest as needed between reps.
A/B mandatory. Pick 2 out of C/D/E.
_________________________________________________
A. Strength
Tempo Deadlift (3331) 5x3
B. Accessory
Weighted pull up 3x8
Pendlay row 3x8
Banded air squat 3x20
C. Conditioning
24 min E3MOM (8 rounds)
Run 400m
D. Metcon
3 RFT
24 pullups
18 hang power snatch (95/75)
12 box jump over (24/20)
E. Gymnastics
5 rounds for quality
21 hand release pushups
15 hollow rocks
9 L-sit pull-ups
_________________________________________________
#cronusfit #rltw #besomebody #earnit #paytheman
Functional Fitness
_________________________________________________
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.
_________________________________________________
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
_________________________________________________
#cronusfit #rltw #besomebody #earnit #paytheman
Functional Fitness
_________________________________________________
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.
_________________________________________________
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
_________________________________________________
#cronusfit #rltw #besomebody #earnit #paytheman
Functional Fitness
_________________________________________________
Nice partner chipper for today’s Suck Fest. Split the reps as needed/wanted.
A/B mandatory. Pick 1 out of C/D.
_________________________________________________
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'
_________________________________________________
#cronusfit #rltw #besomebody #earnit #paytheman
Functional Fitness
_________________________________________________
The interval piece is meant to be done fight gone bad style.
A/B mandatory. Pick 2 out of C/D/E.
_________________________________________________
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
_________________________________________________
#cronusfit #rltw #besomebody #earnit #paytheman
Functional Fitness
_________________________________________________
Rest as needed between intervals in the pool. Otherwise, do some low impact work.
_________________________________________________
Active Recovery
Swim 4x200, 8x100
_________________________________________________
#cronusfit #rltw #besomebody #earnit #paytheman
Functional Fitness
_________________________________________________
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.
_________________________________________________
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
_________________________________________________
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.
_________________________________________________
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
_________________________________________________
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.
_________________________________________________
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
_________________________________________________
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.
_________________________________________________
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
_________________________________________________
#cronusfit #rltw #besomebody #earnit #paytheman
Functional Fitness
_________________________________________________
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.
_________________________________________________
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
_________________________________________________
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.
________________________________________________
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.
_________________________________________________
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
