Functional Fitness
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Rest as desired between your swimming intervals. Again, if you’re feeling good, approach it as a conditioning piece. Otherwise, use it is as a recovery piece.
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Active Recovery
Swim
10x100m
8x50m
8x25m
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Functional Fitness
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Pick a challenging weight for the KB movements in D. Feel free to use one or multiple KB’s of various weights.
A/B mandatory. Pick 1 out of C/D.
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A. Hypertrophy
A1. Power clean + 3 overhead press 5x2
A1. Ring row 5x10
B. Accessory
B1. Single leg RDL 3x10 ea
B1. Banded Paloff Press 3x20
B2. DB Bent over row 3x10 ea
B2. I/Y/T 3x10
C. Conditioning
Row/ski
4x2k, rest 3:00
D. Work Capacity
30 AMRAP
20 KB squat clean (alternating)
100' KB suitcase carry (split between two arms)
20 KB snatch (alternating)
100' KB overhead walk (split between two arms)
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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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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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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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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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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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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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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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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
