Functional Fitness

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We’ll be doing some “atypical” strength movements for this cycle to give your body a slightly different stimulus from previous cycles.

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

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A. Strength

Work up to 1RM trap bar DL

B. Accessory

Weighted pullup 3x8
Strict T2B 3x10
Bottom up KB Press 3x12

C. Metcon

5 RFT
400m run
15 OHS (95/65)

D. Conditioning

For time
3000m row
300 DU
3 mile run

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Functional Fitness

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In addition the strength work, we’re also testing some baseline metcon and conditioning pieces that’ll also help guide some training and conditioning pieces in upcoming cycles.

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

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A. Oly

Work up to 1RM Snatch

B. Accessory

Single leg KB RDL 3x12
Weighted pistols 3x8 (ea leg)
I/Y/T 3x10

C. Metcon

For time
27-21-15-9
Cal row
Thruster (95/65)

D. Conditioning

For time
2 mile run

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Functional Fitness

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Test week. Work up to a heavy weight for each of the movements this week. It doesn’t necessarily have to be a true 1RM but a top set for the day. We’ll be using these weights to calculate training maxes for our upcoming 9 week strength cycle.

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

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A. Strength

Work up to 1RM Front squat

B. Accessory

BB RDL 3x12
Tempo Goblet squat (4341) 3x5
Strict C2BPU 3x8

C. Metcon

For time
10-20-30-40-50 DB Snatch (50/35)
15 burpee box jump over (24/20)

D. Conditioning

For time
2k row

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Functional Fitness

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We have a long EMOM for today’s suck fest. There’s no rest built in, so you’ll have to keep moving. Scale the reps as needed, and if you aren’t able to finish one of the movements, take the next minute off to rest before resuming the piece.

A/B/C mandatory. D optional

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A. Saturday Suck Fest

60 min EMOM, alternating (10 rounds)
20 DB Snatch, alternating (50/35)
8 burpee pull up
16/12 cal row
8 DB box step over (2x50/35's over 24/20)
5 devils press (2x50/35's)
16/12 cal AAB

B. Strength

Tempo OHP (44X1) 5x3

C. Accessory

DB Z-press 3x8
Barbell curl 3x20
Strict ring dip 3x10

D. Odd Object

Zercher carry 5x100' (AHAP)

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Functional Fitness

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Try and hold the same pace for the running intervals for the conditioning piece. Your pacing will change with each distance, especially when you hit the 400m’s. Scale the gymnastics piece reps up/down accordingly

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

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A. Oly

Clean and jerk complex (clean hi pull, hi hang clean, jerk, low hang clean, jerk) 5x2

B. Accessory

Reverse hyper 3x12
DB Z-press 3x8
Banded face pull 3x20

C. Conditioning

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

D. Interval

25 min E5MOM (5 rounds)
20/16 cal row
10 power clean (135/95)
20/16 cal row
10 push press (135/95)

E. Gymnastics

12 EMOM, alternating
6-10 strict HSPU
4-6 bar muscle up
14-20 pistols

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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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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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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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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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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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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