Functional Fitness

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Nothing crazy for today’s programming. For the conditioning piece, feel free to scale down the reps if you’re having a hard time meeting the reps within the minute. If you’re missing a piece of equipment, you can sub for regular burpees.

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

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A. Hypertrophy

A1. Trap bar deadlift 4x8
A1. Strict C2BPU 4x8

B. Accessory

B1. BB pendlay row 4x10
B1. DB reverse fly 4x12
B1. DB hammer curl 4x10

C. Conditioning

40 EMOM
15/12 cal row
15/12 cal ski
15/12 cal AAB
Rest

D. Work Capacity

30 AMRAP
100' BB backrack walking lunge
10 DB turkish get ups (ea arm)
100' BB Zercher carry
10 strict T2B

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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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Hope you guys are enjoying this hypertrophy block so far. It’s a nice break from high intensity work and a nice way to give your body a break. Keep the intensity manageable

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

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A. Hypertrophy

A1. DB rear foot elevated split squat 4x15 (ea leg)
A1. BB RDL + Shrug 4x12

B. Accessory

B1. Weighted box step up 3x10 ea leg
B1. Banded hip thrust 3x20
B2. Weighted Russian twist 3x20
B2. Reverse hyper 3x12

C. Conditioning

Row 5k

D. Work Capacity

30 AMRAP
10 sandbag clean (100/75)
20 sandbag lunges (total)
10 sandbag shoulder to overhead
20 sandbag squat
200m sandbag carry

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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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Find a partner for today’s suck fest, it’s a nice partner chipper. It ends up being almost a couplet of runs and the current movement that you’re working on.

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

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A. Saturday Suck Fest

For time, with a partner
Partner A: run 200m with 100/75 sandbag
Partner B:
100 devils press (50/35's)
150 T2B
200 lateral burpee over dumbell
250 DB snatch (50/35)

B. Hypertrophy

BA1. Bench 4x10
B1. DB fly 4x12

C. Accessory

C1. DB Curl 3x15
C1. BB Floor press 4x12
C2. Strict ring dip 4x10
C2. Banded face pull 4x20

D. Odd object

5x100' Zercher carry AHAP

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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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The clean complex today is pretty long. Make sure you rest and recover adequately between reps. Try your hardest to hit each complex unbroken.

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

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A. Hypertrophy

7x1 Clean complex - clean hi pull, hang squat clean, front squat, power clean, front squat, squat clean

B. Accessory

B1. Strict T2B 4x10
B1. BB Back rack lunge 4x30 (total)
B1. Sorenson hold 4x30s

C. Conditioning

Run 3x1 mi, rest walk 4:00

D. Work Capacity

30 AMRAP
Sandbag over shoulder (150/100)
E2MOM, including 0:00 20/16 cal row/ski

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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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We’ll be hitting pool work again for active recovery work. If you’re feeling good, feel free to push the pace on the pool work and make it more of a conditioning piece, but if your body needs a break, take it easy.

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Active Recovery

10 rounds, not for time
100m swim
12 pushups
16 air squats

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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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Happy Valentine’s day. Our Saturday suck fest will be a partner workout, so plan ahead now. More of the same style of training. Since we’re doing more volume this cycle, recovery will be key as we keep adding volume into the cycle.

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

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A. Hypertrophy

A1. BB OHP 4x10
A1. Plate front raise 4x25

B. Accessory

B1. BB upright row 3x10
B1. DB Z-press 3x10
B2. Ring row 3x12
B2.Banded face pull 3x20

C. Conditioning

4 rounds for max reps
2:00 row
1:30 AAB
1:00 burpee box jump over (24/20)
1:30 rest

D. Work Capacity

8 rounds, not for time
100' DB weighted walking lunge (2x 50/35's)
8 devils press (50/35)
8 strict pull up

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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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In addition to body building work (in the accessory portions), we’ll be doing a lot of “work capacity” pieces which are programmed to build volume and capacity, rather than conditioning.

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

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A. Hypertrophy

A1. BB RDL 4x8
A1. Single arm bent over row 4x12

B. Accessory

B1. Chin up 4x8
B1. BB Pendlay row 4x10
B1. DB hammer curl 4x10

C. Conditioning

Run 5k

D. Work Capacity

6 rounds, not for time
100' sled push
10 sandbag over shoulder (150/100)
100' sandbag carry

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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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We’re transitioning into a new year long cycle. Instead of long blocks, we’ll be doing shorter blocks. We’ll be doing 3x 18 week blocks consisting of 4 weeks of hypertrophy, 3 weeks of tempo, 1 test week, and then 9 weeks of strength work. For this hypertrophy block, we’ll bit hitting a lot of bodybuilding work and volume. There won’t be much high intensity work and primarily low intensity but high volume. Also, this hypertrophy block will have a lot of super/giant sets, which will be annotated by number, for example, A1 exercises are performed as a superset.

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

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A. Hypertrophy

A1. BB front squat 4x10
A1. BB reverse lunge 4x12 (ea leg)

B. Accessory

B1. Single leg RDL 4x10 ea leg
B1. Wall sit 4x30s
B2. Weighted lunge 4x10 ea leg
B2. Banded hip thrust 4x20

C. Conditioning

3 rounds
Row 1:00, rest 0:30
Row 2:00, rest 0:30
Row 3:00, rest 0:30
Row 4:00, rest 3:00

D. Work Capacity

30 AMRAP
100m KB farmer carry (53/35)
20 double KB clean
20 double KB front rack lunge (total)

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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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Today’s Suck Fest is one of our OG benchmark pieces. We started this piece back in 2020 and it’s become one of our staple pieces. If you’re really up for a spicy piece, throw a vest on for it.

A/B/D mandatory. C optional.

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A. Strength

Work up to 1RM Bench

B. Saturday Suck Fest

"The Regiment"
5 RFT
75 burpees
75 KB swing (53/35)
75 bodyweight squats
run 800m

C. Strongman

Farmer carry as far as possible with 2x70/53 KB's

D. Accessory

Max rep OHP @ 70%
Barbell curl 3x12
Weighted dip 3x12

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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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Happy Friday crew. A couple more days of test week to end it out strong. Tomorrow’s suck fest is a good one.

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

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A. Oly

Work up to 1RM C+J

B. Accessory

Weighted pistol 3x8 ea leg
BB RDL 3x10
I/Y/T 3x10

C. Conditioning

5k row for time

D. Metcon

For time
21-15-9 thruster (95/65)
12-9-6 muscle up

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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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Low impact work for today’s active recovery. Make sure you’re getting in some prehab/rehab work to finish out the week strong.

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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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Hump day, one more day of intensity before a well deserved active recovery day tomorrow.

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

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A. Strength

Work up to 1RM Deadlift

B. Accessory

BB backrack rear lunge 3x8 ea leg
Landmine cauldron 3x10 ea direction
Kneeling banded paloff press 3x20

C. Conditioning

Run 3x1 mile, rest 8:00 between
Run each as fast as possible

D. Metcon

Cindy
20 AMRAP
5 pullups
10 pushups
15 squats

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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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Even the conditioning pieces this week are benchmark pieces. If you’re feeling good, you can test in a couple events but go based on how you feel. Test week is pretty intense so don’t burn out too early in the week.

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

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A. Oly

Work up to 1RM Snatch

B. Accessory

Pendlay row 3x8
Bottom up KB press 3x12 ea arm
Banded facepull 3x20

C. Conditioning

E2MOM (until failure)
10-12-14... cal AAB

D. Metcon

DT
5 RFT
12 deadlift (155/105)
9 Hang power clean
6 push jerk

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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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Hope you guys enjoyed your deload week. We’ve got a test week to see where you’re at. We’ll then transition into a new year of training utilizing the new year as the cycle timeline. As far as peak week, work up to a heavy single for each movement. It’ll typically be something like 3@70%, 2@80%, 1@90%, 1@95%, 1@97.5%, 1@102.5%.

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

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A. Strength

Work up to 1RM Backsquat

B. Accessory

Single leg KB/DB RDL 3x10
Strict C2BPU 3x8
Strict T2B 3x10

C. Conditioning

2k row for time

D. Metcon

For time
50-40-30-20-10 wallball (20/14)
100-80-60-40-20 double under

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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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Grab a buddy for today’s suck fest. You’ll be splitting all the reps with your partner.

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A. Strength

Bench 4x8

B. Saturday Suck Fest

For time with partner, split as needed
1 mile run with med ball (20/14)
100 medball GHDSU
200 cal row
300 wall ball
1 mile run with med ball

C. Accessory

DB Press 3x10
Barbell curl 3x10
Banded tricep extension 3x20

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#cronusfit #rltw #besomebody #earnit #paytheman