Functional Fitness

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The interval piece today is all kettlebell movements. The clean isn’t meant to be a full squat clean, just hang clean to overhead.

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

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A. Oly

3 position hang pause Snatch (hi hang, knees, low hang, 2 second pause at each position) 5x2

B. Accessory

I/Y/T 3x10
Weighted pistols 3x8
Strict T2B 3x10

C. Conditioning

20 min EMOM (alternating)
15/12 cal row
15 burpees

D. Interval

20 min E4MOM (5 rounds)
12 double KB hang clean and press (53/35's)
18 goblet squat (53/35)
24 KB snatch (53/35, total)

E. Gymnastics

8 AMRAP
Max sets of 5 unbroken C2BPU

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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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Happy Monday crew. Last week of tempo work with a test week next week to get some baseline numbers for our upcoming strength cycle. Nothing fancy for today’s programming, enjoy.

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

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A. Strength

Tempo back squat (44X1) 5x3

B. Accessory

Single leg RDL 3x10
BB backrack weighted rear lunge 3x8 (ea leg)
Banded glute bridge hold 3x30sec

C. Conditioning

3 rounds, rest 3:00 between
Run 800m
Row 1000m

D. Metcon

15 AMRAP
21/18 cal AB
15 BB front squat (115/75)
9 bar facing burpees

E. Gymnastics

For time:
25 wall walks
EMOM including 0:00: 30 DU

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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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Today’s suck fest is a rough one. You’ll be doing a mile but it’s a long mile. Make sure you’re taking hydration breaks.

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A. Saturday Suck Fest

For time
400m walking lunge
400m bear crawl
400m burpee broad jump
400m run

B. Strength

Tempo OHP (44X1) 5x3

C. Accessory

BB bench 3x8
Barbell 21's 3 sets
Strict dip 3x10

D. Odd Object

Double overhead KB/DB walk 5x100'

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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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We’ve got some longer, interval style pieces for training today. Hit today’s training hard and enjoy the weekend. The interval piece is fight gone bad style where you'll be doing 5 minutes of work for max reps with 1 min of rest between rounds. If you're feeling super spicy, go for 5 rounds, championship style.

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

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A. Oly

3 position hang clean (hi hang, knees, low hang) 5x2

B. Accessory

Bottom up KB press 3x12 (ea arm)
Pendlay row 3x8
Strict T2B 3x10

C. Conditioning

30 min E6MOM (5 rounds)
500m row
30 wall ball (20/14)
30 KB swing (53/35)

D. Interval

3 rounds for max reps, fight gone bad style
1 min cal AAB
1 min thruster (75/55)
1 min bar facing burpees
1 min OHS (75/55)
1 min pull up
1 min rest

E. Gymnastics

10 EMOM, alternating
50' handstand walk
15 GHDSU

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#cronusfit #rltw #besomebody #earnit #paytheman

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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#cronusfit #rltw #besomebody #earnit #paytheman

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

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Active recovery/conditioning piece depending on how you feel.

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Active Recovery

Swim 8x200m, rest as needed

_________________________________________________

#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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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

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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

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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

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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