Functional Fitness

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The Suck Fest is all about the KB today. Each time you break with a kettlebell movement, run 100m. I’d probably use the runs as a “recovery” between KB efforts.

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A. Saturday Suck Fest

For time
100 KB swing (70/53)
100 KB squat clean (53/35)
100 KB windmill (35/18)
100 KB goblet squat (70/53)
100 KB snatch (53/35)
100 KB russian twist (35/18)
100 KB bulgarian split squat (70/53)
100 KB single leg RDL (53/35)
100 KB oblique crunch (35/18)

Each break, run 100m

B. Strength

Tempo OHP (X221) 5x3

C. Accessory

Weighted chin up 3x6
Close grip bench 3x8
Poundstone curl

D. Odd Object

Zercher carry 5x100'

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Functional Fitness

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

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A. Oly

Clean complex (power clean, pause hang clean at knees, jerk, clean, jerk) 5x1

B. Accessory

DB Arnold Z-press 3x10
Pendlay row 3x8
I/Y/T 3x10

C. Conditioning

AAB for max cals
1-2-3-4-4-3-2-1 minutes
Rest 1:00 between

D. Metcon

For time
30 power clean(135/95)
400m run
30 front squat (135/95)
400m run
30 push press (135/95)

E. Gymnastics

8 AMRAP
3 unbroken deficit HSPU (4/2")

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Functional Fitness

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Rest as needed and pace the recovery work however you would like.

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Active Recovery

12 rounds
100m swim
5 pool side muscle ups
10 pushups
15 air squats

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Functional Fitness

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For the gasser, you’ll be doing 3 down and back’s of a 50m length for a total of 6x lengths. You’ll need to accelerate out of each turn to keep your speed up.

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

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A. Strength

Tempo Deadlift (X221) 5x3

B. Accessory

BB RDL + shrug 3x10
BB curl 3x12
Banded hip thrust 3x20

C. Conditioning

32 min E4MOM (8 rounds)
300m gasser (50m lengths)

D. Metcon

5 RFT
6 sandbag clean over shoulder (150/100)
12 sandbag box step over (150/100 over 24/20)
24 cal row

E. Gymnastics

10 min handstand walk work

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Functional Fitness

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A couple interval-y pieces to choose from between conditioning and interval pieces. For the interval, try and hit each round hard and see how long you can hold on for.

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

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A. Oly

3 position pause snatch (2 second pause in each position - hi hang, knees, low hang) 6x1

B. Accessory

Bottom up KB Press 3x10 (ea)
Weighted pullup 3x6
Banded facepull 3x20

C. Conditioning

6 rounds, rest 1:30 between
24/20 cal AB
8 double KB hang squat clean (53/35)

D. Interval

8 RFT, rest 1:00 between
3 wall walk
6 deadlift (225/155)
9 burpee box jump over (24/20)

E. Gymnastics

12 EMOM, alternating
3-5 ring MU
8-12 HSPU
14-20 alternating pistols

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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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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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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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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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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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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