Functional Fitness

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The conditioning and work capacity pieces are similar in terms of mixed modality pieces with calisthenics mixed with cardio and weight lifting, nothing fancy.

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

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A. Hypertrophy

A1. OHP 4x8
A1. Weighted plate front raise 4x15

B. Accessory

B1. Snatch grip push press 4x6
B1. Landmine cauldron 4x10 ea direction
B2. Bottom up KB press 3x12
B2. DB reverse fly 3x12

C. Conditioning

40 EMOM, alternating
15/12 cal row
2 wall walk + 8 T2B
5 DB devil press (50/35's)
Rest

D. Work Capacity

30 AMRAP
200m run
10 deadlift (225/155)
10 HSPU
200m run
10 pull up
10 ring dip

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Functional Fitness

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If there isn’t a specified weight for the pieces, use your best judgement. Generally speaking, for the hypertrophy/accessory pieces, you’re shooting for a weight that’ll give you 2-4 reps in reserve. It shouldn’t be a hard weight. For work capacity pieces, choose weights that’ll be challenging but not impossible.

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

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A. Hypertrophy

A1. Chin up 4x10 (add weight if needed)
A1. BB pendlay row 4x12

B. Accessory

B1. Kneeling single arm row 4x10
B1. DB curl 4x10
B1. Banded face pull 4x20

C. Conditioning

Row/ski 5x1k, rest 2:00 between

D. Work Capacity

5 rounds, not for time
100m double KB farmer walk
15 double KB clean
15 double KB front squat
15 double KB to overhead

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Functional Fitness

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Hope you guys are enjoying the base building work. It’s nice to have low intensity blocks during training to focus on different priorities. You may not get super strong or fit this block but we’ll build upon the work capacity you develop in later blocks

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

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A. Hypertrophy

A1. BB Back squat 4x10
A1. BB RDL 4x12

B. Accessory

B1. BB Banded good morning 3x12
B1. Weighted box step up 3x12
B2. Strict T2B 3x10
B2. Banded hip clamshells 3x20 ea leg

C. Conditioning

Run 4 miles
4 min @ 2 mile pace, 1 min @ light jog

D. Work Capacity

30 AMRAP
10 sandbag ground to overhead (100/75)
10 strict pull up
100' sled push

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Functional Fitness

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Today’s suck fest is a good mixed modality piece. For the man makers, you’ll be doing a push up, row, row, and then ground to overhead. You can clean it and then shoulder to overhead it. For the lungster, you’ll be doing a power clean, lunge, lunge, then thruster with the sandbag.

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

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A. Saturday Suck Fest

For time
10-9-...2-1 DB man maker (50/35)
1-2...9-10 Sandbag lungster (100/75)
400m run

B. Hypertrophy

A1. DB Bench 4x10
A1. Strict ring dip 4x8-12

C. Accessory

B1. BB Curl 4x12
B1. Banded tricep pushdown 4x20
B2. DB Chest fly 4x10
B2. Banded face pull 4x20

D. Odd object

Single arm farmer carry 5x50' ea arm (AHAP)

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Functional Fitness

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The oly work in this block will be all large complexes that’ll both work on capacity as well as hypertrophy.

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

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A. Oly

Snatch complex (snatch hi pull, hang power snatch, OHS, hang snatch, OHS, snatch) 7x1

B. Accessory

B1. Pistol 4x10 ea
B1. Bottom up KB press 4x10 ea
B1. Ring row 4x12

C. Conditioning

Run
2x800m, rest 2:00
4x400m, rest 1:00
6x200m, rest 2:00

D. Work Capacity

5 rounds, not for time
10-15-25-50 KB swing (53/35)
1-2-3-4 strict C2BPU

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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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#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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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

_________________________________________________

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

_________________________________________________

#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

_________________________________________________

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