Functional Fitness

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We’ll be doing a similar strategy for our oly lifts. Our training maxes are going to be 90% of our test max last week. Again, we want to focus on recovering adequately from the strength/oly pieces, so some of the volume/intensity this cycle will go down.

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

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A. Oly

Snatch 1x3@60%, 3x3@70%, 3x3 @ 80%

B. Accessory

Weighted chin up 3x8
BB Z-press 3x8
I/Y/T 3x10

C. Conditioning

Run 5x800m, rest 2:00

D. Interval

For time
100 burpee box jump overs (1 min on/1 min off)

E. Gymnastics

8 AMRAP
4 bar MU
8 HSPU
12 KB goblet squat (70/53)

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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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Alright ladies and gents, we’re back into our strength cycle. For those new around here, we’ll be doing something similar to the 5/3/1 methodology like last year. Weights for the strength portions will be based on our training maxes as determined last week. For the first 3 week mini-cycle, we’ll be utilizing 90% of our max as our training max. So, for example, for squats today, if your max was 315 last week, your training max for the strength work will be 90% of 315, 283.5 (you can round up to even numbers). For the last set, denoted with the +, you’ll be going for a rep max at that weight, so roughly 1 rep in reserve on that set.

Only 1 from C/D/E is mandatory this cycle so that you can focus on the strength work and recover appropriately.

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

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A. Strength

Back squat 1x5@ 65%, 2x5@75%, 1x5+@85%

B. Accessory

Single leg RDL 3x12 (ea leg)
Strict T2B 3x10
Bulgarian split squat 3x10 (ea leg)

C. Conditioning

20 min AAB for max cals
EMOM, including 0:00, 5 single arm devil press (50/35)

D. Metcon

4 RFT
8 sandbag over shoulder (150/100)
15 box jump over (24/20)
100 double unders

E. Interval

5 AMRAP
10 power clean (135/95)
15/12 cal AAB
Rest 2:00
5 AMRAP
10 front squat (135/95)
15/12 cal AAB
Rest 2:00
5 AMRAP
10 ground to overhead (135/95)
15/12 cal AAB

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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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This strength cycle’s going to focus on bench for our upperbody pressing. Our suck fest is a pure work piece and also one of our benchmark workouts. Rest up tomorrow and get ready for our strength cycle next week.

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A. Strength

Work up to 1RM bench

B. Saturday Suck Fest

5 RFT wearing vest (20/14)
75 burpees
75 KBS (53/35)
75 air squats
800m run

C. Strongman

Yoke carry 5x100'

D. Accessory

OHP 3x5
Strict ring dip 3x10
BB curl 3x12

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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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Happy Friday. We’ve got a couple good benchmarks to test today. A big test will be the conditioning piece to get a new baseline for your 500m row and 400m run. This will help you learn some pacing for future conditioning/metcon work.

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

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A. Oly

Work up to 1RM C+J

B. Accessory

Pendlay row 3x8
BB RDL 3x10
Banded face pull 3x20

C. Metcon

Linda
For time
10-9-8-...3-2-1
Deadlift (295/220)
Bench (195/135)
Squat clean (145/105)

D. Conditioning

Each for time (rest as needed between)
500m row
400m run

E. Gymnastics

Barbara
5 RFT
20 pullups
30 pushups
40 situps
50 squats

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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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Our active recovery this block will be low impact work. Feel free to do pool work for active recovery if you want.

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Active Recovery

45 min low impact work

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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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Some more benchmark workouts for today. Hope you guys are getting some good numbers for your maxes.

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

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A. Strength

Work up to 1RM Deadlift

B. Accessory

Weighted pullup 3x8
Strict T2B 3x10
Bottom up KB Press 3x12

C. Metcon

5 RFT
400m run
15 OHS (95/65)

D. Conditioning

For time
3000m row
300 DU
3 mile run

E. Gymnastics

For time
50-40-30-20-10
DU
Abmat sit up

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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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In addition to our strength/oly maxes, we’ll be testing some baseline workouts to get a rough assessment of where your cardio/gymnastics level is.

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

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A. Oly

Work up to 1RM Snatch

B. Accessory

Single leg KB RDL 3x12
Weighted pistols 3x8 (ea leg)
I/Y/T 3x10

C. Metcon

For time
27-21-15-9
Cal row
Thruster (95/65)

D. Conditioning

For time
2 mile run

E. Gymnastics

Cindy
20 AMRAP
5 pullup
10 pushup
15 squat

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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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Alright all. We’re shifting gears and transitioning into our strength cycle. We’ll have a test week this week to set some training maxes that will dictate all of our percentage work. For the maxes, work up to a near maximal lift - think something like 95%. The goal is to get a good baseline number.

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

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A. Strength

Work up to 1RM Backsquat

B. Accessory

BB RDL 3x12
Tempo Goblet squat (4341) 3x5
Strict C2BPU 3x8

C. Metcon

For time
10-20-30-40-50 DB Snatch (50/35)
15 burpee box jump over (24/20)

D. Conditioning

For time
2k row

E. Gymnastics

Death by deficit HSPU (4/2")
EMOM
1-2-3... until failure

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#cronusfit #rltw #besomebody #earnit #paytheman

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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#cronusfit #rltw #besomebody #earnit #paytheman

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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#cronusfit #rltw #besomebody #earnit #paytheman

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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#cronusfit #rltw #besomebody #earnit #paytheman

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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#cronusfit #rltw #besomebody #earnit #paytheman

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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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

_________________________________________________

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

_________________________________________________

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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#cronusfit #rltw #besomebody #earnit #paytheman