Functional Fitness

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Last week of tempo work. We’ll transition into our strength cycle with a test week next week and then our 5/3/1-ish style programming.

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

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A. Strength

Tempo back squat (22X1) 5x3

B. Accessory

Single leg RDL 3x10 (ea leg)
Weighted pistol 3x8 (ea leg)
Strict T2B 3x10

C. Conditioning

5k run for time

D. Metcon

For time
30-20-10 ground to overhead (95/65, 135/95, 185/125)
500m row in between

E. Gymnastics

20 min E4MOM (5 rounds)
20 pull ups
20/16 cal AAB
20 hand release pushups

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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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Today’s suck fest is all about the kettlebell’s. The farmer’s carry will really test your grip as the workout progresses.

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

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A. Saturday Suck Fest

60 AMRAP
200m KB farmer carry (35/18's)
10 KB manmakers (35/18)
20 burpee box jump over (24/20)
30 double KB snatch (35/18)

B. Strength

Tempo OHP (2221) 5x3

C. Accessory

Ring dip 3x12
DB hammer curl 3x12
Banded paloff press 3x20 (ea side)

D. Odd Object

Double DB/KB overhead carry 5x100'

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Functional Fitness

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Happy Friday. For the gymnastics piece, try and hit each round unbroken without coming off the bar. Rest as needed between rounds. As usual, the goal is to build capacity in these movements so quality of movement is better than quantity. Feel free to scale the reps down.

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

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A. Oly

Clean complex (Clean pull, hi hang clean with 2 second pause in hole, jerk, tempo clean (2 second pull to hi hang), jerk) 5x2

B. Accessory

Bottom up KB Press 3x10 (ea arm)
I/Y/T 3x10
Pistol 3x10 (ea leg)

C. Conditioning

Row/ski 3x2k, rest 2:00

D. Interval

6 rounds, rest 1:00
8 devils press (2x 50/35's)
16 DB box step over (2x 50/35's over 24/20)
24 single DB hang clean and jerk (50/35, 12 ea side)

E. Gymnastics

5 rounds, rest as needed, goal unbroken
5 T2B
5 pull up
5 C2BPU
5 bar MU

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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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This’ll be one of the last couple weeks of pool work. For the strength cycle, we’ll be doing transitioning from pool active recovery into low impact work for active recovery.

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Active Recovery

Swim 8x100m, 8x50m

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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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The metcon today is a quick workout. It all comes down to how fast you can cycle the barbell for the cleans and try and hit each set unbroken.

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

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A. Strength

Tempo Deadlift (2221) 5x3

B. Accessory

Single leg KB RDL 3x10 (ea leg)
Strict C2BPU 3x8
Bent over barbell row 3x12

C. Conditioning

For time
200/175 cal AAB
Every 1:00 including 0:00 6 burpees

D. Metcon

8 RFT
200m run
12 hand release pushups
9 hang power clean (135/95)

E. Gymnastics

10 EMOM
Max unbroken strict HSPU

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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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A couple good pieces for today’s work. For the gymnastics piece, scale the reps so that you’re able to maximize the quality of your reps.

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

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A. Oly

Snatch complex (Snatch hi pull, hi hang pause snatch (2 sec pause in hole), tempo snatch (2 second pull to hi hang position) 5x2

B. Accessory

Snatch grip sotts press 3x8
Strict T2B 3x10
Banded face pull 3x20

C. Conditioning

6 rounds, wearing 20/14 vest
600m run
40 air squats
20 pushups

D. Interval

16 min E4MOM (4 rounds)
20/16 cal row
15 thruster (95/65)
10 squat clean (95/65)

E. Gymnastics

12 EMOM, alternating
8-12 C2BPU
4-8 strict HSPU
15-20 GHDSU

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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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We’re down to our last 2 weeks of the tempo/positional minicycle. Nothing crazy for today’s programming.

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

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A. Strength

Tempo back squat (2221) 5x3

B. Accessory

Weighted chin up 3x8
BB good morning 3x12
Dragon flag 3x6

C. Conditioning

Row 10x500m, rest 1:00 between

D. Metcon

For time:
30-20-10
Deadlift (225/155)
Burpee box jump over (24/20)

E. Gymnastics

8 AMRAP
2-4-6... bar MU
20-40-60... DU

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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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We’ve got a nice partner chipper with an ascending barbell movement each round. Split the reps as needed, but run together.

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A. Saturday Suck Fest

With partner, split reps as needed
50 thruster (95/65)
800m run
50 power snatch (135/95)
800m run
50 power clean (185/125)
800m run
50 front squat (225/175)
800m run
50 deadlift (275/215)

B. Strength

Tempo bench press (33X1) 5x3

C. Accessory

BB curl 4x12
Strict dip 4x12
Banded face pull 4x20

D. Odd Object

Farmer carry 5x100' AHAP

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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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The gymnastics piece is meant to build up some strict gymnastics capacity. Don’t worry so much about the time/intensity, focus on quality reps.

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

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A. Oly

3 position hang clean + jerk (hi hang, knees, low hang + jerk) 5x1

B. Accessory

Push press 5x3
I/Y/T 3x10
Pendlay row 3x8

C. Conditioning

Row/ski
2-3-4-5-4-3-2 min, rest 1:00 between intervals

D. Interval

24 min E3MOM (8 rounds)
16/12 cal AAB
8 thruster (95/65)

E. Gymnastics

5 rounds for quality (rest as needed)
8 strict C2BPU
8 strict T2B
20 pistols

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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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Active recovery day. You guys have earned it. Hit the recovery hard and get ready to finish out the week strong.

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Active Recovery

Swim 4x200m
4x100m
4x50m

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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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Similar volume for today’s training. You guys have a well deserved rest day tomorrow. Get after it.

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

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A. StrengthTempo Deadlift (X331) 5x3

B. Accessory

BB good morning 3x10
Weighted chin up 3x6
BB curl 3x12

C. Conditioning

30 EMOM, alternating
15/12 cal row
15/12 cal AAB
20 alternating DB snatch (50/35)

D. Metcon

2 RFT
800m run
50 KB swing (70/53)
25 KB goblet squat (70/53)

E. Gymnastics

8 AMRAP
3 unbroken bar MU

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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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A longer metcon for today’s training. For the gymnastics piece, see how many total pullups you’re able to get, the EMOM style ensures you have some rest between sets, but not enough to completely recover.

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

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A. Oly

Tempo pause snatch (2 second pull to high hang position, snatch, 2 second pause in hole, OHS) 6x2

B. Accessory

BB Pendlay row 3x10
Bottom up KB Press 3x10 (ea arm)
Banded face pull 3x20

C. Conditioning

Ski/row 6x1k, rest 2:00

D. Metcon

20 AMRAP
24 cal row
16 DB box step over (50/35 over 24/20)
8 C2BPU

E. Gymnastics

10 EMOM
Max unbroken strict pull-ups

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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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There’s a decent amount of volume for today’s programming. We’ve got another 3 weeks of tempo work and then we’ll transition into our strength block.

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

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A. Strength

Tempo back squat (33X1) 5x3

B. Accessory

Single leg RDL 3x10
Strict T2B 3x10
Banded hip thrust 3x20

C. Conditioning

5x5:00, rest 2:00
500m row
400m run
AMRAP devils press (50/35)

D. Metcon

4 RFT
21/18 cal AAB
15 thruster (95/65)
9 bar facing burpees

E. Gymnastics

12 EMOM, alternating
3-5 ring muscle up
15 GHDSU
5-10 strict HSPU

_________________________________________________

#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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We’ve got a long EMOM piece for today’s suck fest. The first couple rounds shouldn’t feel bad, but the later rounds will test you. Get after it.

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A. Saturday Suck Fest

60 min EMOM, alternating (10 rounds)
20 DB Snatch, alternating (50/35)
8 burpee pull up
16/12 cal row
8 DB box step over (2x50/35's over 24/20)
5 devils press (2x50/35's)
16/12 cal AAB

B. Strength

Tempo bench press (3331) 5x3

C. Accessory

DB Z-press 3x8
Barbell curl 3x20
Strict ring dip 3x10

D. Odd Object

Zercher carry 5x100' (AHAP)

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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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The goal for the interval piece is unbroken bar work. Feel free to scale the weight so that you can do the movements unbroken. Scale the reps for the gymnastics piece appropriate for your capacity.

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A. Oly

Clean and jerk complex (clean hi pull, hi hang clean, jerk, low hang clean, jerk) 5x2

B. Accessory

Reverse hyper 3x12
DB Z-press 3x8
Banded face pull 3x20

C. Conditioning

30 min E10MOM (3 rounds)
2k row

D. Interval

25 min E5MOM (5 rounds)
20/16 cal row
10 power clean (135/95)
20/16 cal row
10 push press (135/95)

E. Gymnastics

12 EMOM, alternating
6-10 strict HSPU
4-6 bar muscle up
14-20 pistols

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#cronusfit #rltw #besomebody #earnit #paytheman