Functional Fitness
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Active recovery/conditioning work depending on how you feel. Don’t forget to hit your mobility and recovery work as well.
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Active Recovery
Swim 4x200, 8x100
Rest as needed
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#cronusfit #rltw #besomebody #earnit #paytheman
Functional Fitness
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Nothing fancy for hump day. Try and complete the gymnastics piece without coming off the bar.
A/B mandatory. Pick 2 out of C/D/E.
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A. Strength
Tempo Deadlift (2441) 5x3
B. Accessory
KB gorilla row 3x10 ea arm
Weighted pistols 3x8 ea leg
Hollow hold 3x30sec
C. Conditioning
Run 6x600m, rest 2:00
D. Metcon
8 RFT
16/12 cal AAB
12 double KB deadlift (2x 70/53)
4 sandbag over shoulder (150/100)
E. Gymnastics
5 rounds, rest as needed
8 T2B
5 pull up
3 C2BPU
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Functional Fitness
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Similar to the tempo strength work, we’ll be doing tempo work for the oly lifts as well. For snatch work today, you’ll do a slow pull to the high hang with a pause in the hole.
A/B mandatory. Pick 2 out of C/D/E.
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A. Oly
Tempo pause Snatch + 2 OHS (3 second pull to hi-hang position, then Snatch from hi-hang into 2 second pause in hole) 6x2
B. Accessory
I/Y/T 3x10
Weighted box step up 3x10 ea leg
Strict pull-up 3x12
C. Conditioning
10 rounds, rest :30s between rounds
250m row
10 OHS (95/65)
10 GHDSU
D. Interval
4x4 AMRAP, rest 2:00
25/20 cal AAB into
2-4-6... KB squat clean thruster (2x 53/35)
2-4-6... T2B
E. Gymnastics
10 EMOM, alternating
3-5 ring MU
30 air squats
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#cronusfit #rltw #besomebody #earnit #paytheman
Functional Fitness
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We’re back into another week of tempo work. Again, the goal is to clean up movement patterns so that we’re more efficient when we move into our strength cycle in a couple weeks.
A/B mandatory. Pick 2 out of C/D/E.
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A. Strength
Tempo back squat (4421) 5x3
B. Accessory
BB front rack lunge 3x10 ea leg
GHD back extension 3x12
Banded Paloff press 3x20 ea side
C. Conditioning
Row/ski 4x2k, rest 2:00
D. Metcon
4 RFT
400m run
12 DB thruster (50/35)
9 lateral burpee over DB
E. Gymnastics
10 AMRAP
2-4-6... HSPU
8 strict ring dip
40 double under
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#cronusfit #rltw #besomebody #earnit #paytheman
Functional Fitness
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Today’s suck fest is a long partner piece. You’ll start off with 3k row with both partners rowing simultaneously. You’ll then transition into a 3 mile run while carrying a med ball between partners. Every time you switch the ball, both partners perform 15 burpees. Finally, finish out with a 3k row total, split between partners.
A/B/C mandatory. D optional
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A. Saturday Suck Fest
Partner workout
For time
3k row (each simultaneously)
3 mile run carrying 20/14 medball (every switch, 15 burpees)
3k row (total)
B. Strength
Tempo OHP (4441) 5x3
C. Accessory
DB floor press 3x8
Banded bicep curl 3x20
Strict ring dip 3x12
D. Odd ObjectFarmer carry 5x100' AHAP
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#cronusfit #rltw #besomebody #earnit #paytheman
Functional Fitness
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For the gymnastics piece, scale the reps as needed for your capacity. You should be able to finish each minute at 45-50 seconds to give yourself some time to rest/transition between movements.
A/B mandatory. Pick 2 out of C/D/E.
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A. Oly
Tempo clean + pause dip jerk (3 second pull to hi-hang position, then clean from hi-hang into 2 second pause in dip before jerk) 6x2
B. Accessory
Bottom up KB press 3x10 ea arm
BB RDL+ shrug 3x10
Banded facepull 3x20
C. Conditioning
2 rounds for max cals
Row 5-4-3-2-1 minutes, 1:00 rest between intervals; 5:00 rest between rounds
D. Interval
20 AMRAP, rest 1:00 between rounds
8 sandbag over shoulder (150/100)
16 pull up
24 pistols (total)
E. Gymnastics
12 EMOM, alternating
3-5 ring MU
5-8 wall walks
15-20 GHDSU
_________________________________________________
#cronusfit #rltw #besomebody #earnit #paytheman
Functional Fitness
_________________________________________________
Active recovery/conditioning piece depending on how you feel.
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Active Recovery
Swim 8x200m, rest as needed
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#cronusfit #rltw #besomebody #earnit #paytheman
Functional Fitness
_________________________________________________
The gymnastics piece is a nice core endurance piece. If you take a break from the GHD/T2B, hop on the assault bike. You should approach it as a metcon piece and push the pace.
A/B mandatory. Pick 2 out of C/D/E.
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A. Strength
Tempo Deadlift (4441) 5x3
B. Accessory
Weighted pistols 3x10 ea leg
Pendlay row 3x8
Banded Paloff press 3x20 ea side
C. Conditioning
30 min E5MOM (6 rounds)
Run 800m, rest walk remainder
D. Metcon
4 RFT
10 ground to overhead (135/95)
20 box jump over (24/20)
30 wall ball (20/14)
E. Gymnastics
For time
25 GHDSU
50 T2B
25 GHDSU
Every break, 15/12 cal AAB
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#cronusfit #rltw #besomebody #earnit #paytheman
Functional Fitness
_________________________________________________
In addition to the classic strength movements, we’ll be hitting positional pieces for the oly lifts. These pieces are meant to work on positional strength in certain parts of the lift that’ll comes together when we transition into the strength cycle.
A/B mandatory. Pick 2 out of C/D/E.
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A. Oly
3 position pause hang Snatch (2 second pause at hi hang, knees, low hang) 6x1
B. Accessory
Weighted chin up 3x8
I/Y/T 3x10
Reverse hyper 3x12
C. Conditioning
AAB for max cals 5x5min, rest 2:00
D. Interval
4x4 min AMRAP, rest 2:00 between
20/16 cal row
20 thrusters (95/65)
20 bar facing burpees
AMRAP bar MU
E. Gymnastics
12 AMRAP
Run 200m
15 C2BPU
Rest 30 seconds
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#cronusfit #rltw #besomebody #earnit #paytheman
Functional Fitness
_________________________________________________
We’re transitioning into a mini-tempo/positional block after our hypertrophy/base building mini block. We’re doing 3 weeks of this tempo/positional block. Like we’ve done previously, the tempo annotation denotes seconds per segment of the rep. For example, for tempo back squats today, the tempo is 4441 which means 4 seconds down, 4 seconds hold in the hole, 4 seconds up, and 1 second between reps. The goal of this block is to tidy up movements to prep for our subsequent strength cycle.
A/B mandatory. Pick 2 out of C/D/E.
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A. Strength
Tempo back squat (4441) 5x3
B. Accessory
Single leg KB RDL 3x10
Strict T2B 3x10
Banded hip thruster (2 sec pause) 3x20
C. Conditioning
Row 5k
Every 3:00, including 0:00
10 burpees over rower
20 air squats
D. Metcon
16 min AAB for max cals (10 rounds)
Every 2:00, including 0:00 5 DB man makers (50/35)
E. Gymnastics
For time
50 deficit HSPU (4/2")
Every break, 30 DU
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#cronusfit #rltw #besomebody #earnit #paytheman
Functional Fitness
_________________________________________________
A nice weight vest chipper for today’s suck fest. A lot of bodyweight movements so enjoy the nice break from our usual lifting.
A/B mandatory. Pick 1 out of C/D.
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A. Saturday Suck Fest
For time, wearing 20/14 vest
50 burpee pull ups
800m run
100 ring dips
800m run
150 KB swing (53/35)
800m run
200 box step overs (24/20)
800m run
250 wallball (20/14)
800m run
B. Hypertrophy
B1. DB Bench 4x12
B1. BB bent over row 4x12
C. Accessory
C1. BB curl 4x12
C1. Feet elevated pushup 4x15
C1. Banded face pull 4x20
D. Odd object
Yoke carry 5x100' AHAP
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#cronusfit #rltw #besomebody #earnit #paytheman
Functional Fitness
_________________________________________________
For the shuttle sprints, measure out a 50m length. You’ll be running 6x lengths each interval, or 3x down and backs.
A/B mandatory. Pick 1 out of C/D.
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A. Oly
Snatch complex - low hang snatch, OHS, hang snatch, OHS, hi hang snatch, OHS 6x1
B. Accessory
B1. Weighted pistol 3x10
B1. Bottom up KB press 3x12
B1. Banded paloff press 3x20
C. Conditioning
25 min E5MOM (5 rounds)
300m shuttle sprint (50m lengths)
D. Work Capacity
40 min EMOM, alternating
1 round cindy (5 pull ups, 10 pushups, 15 squats)
100m run
4 DB lungster (power clean, lunge, lunge, thruster, 2x50/35's)
100m run
Rest
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#cronusfit #rltw #besomebody #earnit #paytheman
Functional Fitness
_________________________________________________
The usual active recovery/conditioning work depending on how you feel. If you’re feeling good, push the pace up and drop the rest time. Otherwise, if you need a break, feel free to use fins or a board and keep the rest times longer.
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Active Recovery
Swim 12x100m
Rest as needed between intervals
_________________________________________________
#cronusfit #rltw #besomebody #earnit #paytheman
Functional Fitness
_________________________________________________
The conditioning piece is a classic bench mark conditioning piece. You should be finishing each interval at about 40-50 seconds. if you’re having difficulty finishing each distance, scale the calories down.
A/B mandatory. Pick 1 out of C/D.
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A. Hypertrophy
A1. Push press 5x6
A1. Handstand hold 5x:30s
B. Accessory
B1. DB lateral raise 3x10
B1. BB upright row 3x10
B2. BB shrug 3x15
B2. Band pull aparts 3x25
C. Conditioning
40 EMOM, alternating
15/12 cal AB
15/12 cal row
15/12 cal ski
Rest
D. Work Capacity
30 AMRAP
100m sandbag run (100/75)
8 sandbag ground to overhead (100/75)
10 sandbag row (100/75)
12 sandbag front squat (100/75)
_________________________________________________
#cronusfit #rltw #besomebody #earnit #paytheman
Functional Fitness
________________________________________________
The work capacity piece is a chipper but make sure you’re approaching it a moderate intensity for this block. It’s a longer chipper so make sure you’re keeping the pace manageable.
A/B mandatory. Pick 1 out of C/D.
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A. Hypertrophy
A1. BB RDL + Shrug 4x10
A1. Weight chin up 4x8
B. Accessory
B1. Muscle snatch 4x8
B1. BB Pendlay row 4x8
B1. I/Y/T 4x10
C. Conditioning
Bike for max distance 5x6 min, rest 1:00 between rounds
D. Work Capacity
For completion
10-9-...2-1 Devil press (2x 50/35)
2-4-...18-20 DB box step over (2x 50/35's over 24/20)
8 T2B
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#cronusfit #rltw #besomebody #earnit #paytheman
