Functional Fitness
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Rest as needed between intervals. Feel free to use additional implements/devices as needed/desired.
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Active Recovery
Swim 4x200m, 4x100m, 8x50m
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#cronusfit #rltw #besomebody #earnit #paytheman
Functional Fitness
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Focus on quality movements for the gymnastics piece, it’s for quality rather than time
A/B mandatory. Pick 2 out of C/D/E.
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A. Strength
Tempo Deadlift (X441) 5x3
B. Accessory
Weighted pull up 3x8
Pendlay row 3x8
Single leg banded hip thrust 3x20
C. Conditioning
24 min E3MOM (8 rounds)
Run 400m
D. Metcon
3 RFT
24 pullups
18 hang power snatch (95/75)
12 box jump over (24/20)
E. Gymnastics
5 rounds for quality
21 hand release pushups
15 hollow rocks
9 L-sit pull-ups
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#cronusfit #rltw #besomebody #earnit #paytheman
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
_________________________________________________
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
_________________________________________________
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
_________________________________________________
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
_________________________________________________
#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
