Functional Fitness

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Now that we have a good baseline from last week, we’re going to transition into a 9 week strength cycle. We’ll be basing all of our working sets on our training max, which is calculated as 90% of your max from last week. You’ll use your training max to calculate your percentages.

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

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A. Strength

Front squat 1x5@ 65%, 2x5@75%, 1x5+@85%

B. Accessory

Single leg RDL 3x12 (ea leg)
Strict T2B 3x10
Bulgarian split squat 3x10 (ea leg)

C. Conditioning

20 min AAB for max cals
E2MOM, including 0:00, 5 single arm devil press (50/35)

D. Metcon

4 RFT
8 sandbag over shoulder (150/100)
15 box jump over (24/20)
100 double unders

E. Interval

5 AMRAP
10 power clean (135/95)
15/12 cal AAB
Rest 2:00
5 AMRAP
10 front squat (135/95)
15/12 cal AAB
Rest 2:00
5 AMRAP
10 ground to overhead (135/95)
15/12 cal AAB

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Functional Fitness

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We typically do “The Regiment” for our test weeks, but since we tested it 8 weeks ago, we’ll switch it up for a different suck fest. Feel free to use DB’s or KB’s for the farmer’s carry. It’ll be easier if you do it on a track so you’re able to keep track of how far you’re going.

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

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A. Strength

Work up to 1RM OHP

B. Saturday Suck Fest

For time
1 mile farmer carry (2x50/35's)
Every break, run to start and back to weights

C. Strongman

Yoke carry 5x100'

D. Accessory

OHP 3x5
Strict ring dip 3x10
BB curl 3x12

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Functional Fitness

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A couple more days of test work. We’ll move into a strength block next week.

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

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A. Oly

Work up to 1RM C+J

B. Accessory

Pendlay row 3x8
BB RDL 3x10
Banded face pull 3x20

C. Metcon

Linda
For time
10-9-8-...3-2-1
Deadlift (295/220)
Bench (195/135)
Squat clean (145/105)

D. Conditioning

Each for time (rest as needed between)
500m row
400m run

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Functional Fitness

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Active recovery work. Do 45 min of low impact work, whatever you want to do. Make sure it’s low intensity (zone 1-2).

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Active Recovery

45 min low impact work

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#cronusfit #rltw #besomebody #earnit #paytheman

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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#cronusfit #rltw #besomebody #earnit #paytheman

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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#cronusfit #rltw #besomebody #earnit #paytheman

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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#cronusfit #rltw #besomebody #earnit #paytheman

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