Functional Fitness

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Happy Monday. Theres a lot of volume as part of this hypertrophy/base building block, so ensure that you’re prioritizing nutrition and recovery.

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

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A. Hypertrophy

A1. BB front squat 4x12
A1. DB reverse lunge 4x15

B. Accessory

B1. Single leg RDL 4x10
B1. Wall sit 4x:30s
B2. Strict T2B 4x10
B2. Banded hip thrust 4x20

C. Conditioning

Run 4 miles
Every 3:00, 10 burpees

D. Work Capacity

6 RFT
200m run
8 sandbag over shoulder (150/100)
12 sandbag squat (150/100)
16 sandbag facing burpees

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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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We’ve got a solid partner suck fest. You’ll be alternating rounds with your partner. Your “rest” will be holding kettlebells.

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

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A. Saturday Suck Fest

For time, with partner
40 RFT
6 strict pull up
9 push up
12 sit up
15 air squat

Alternating, one person works while other person farmer carry hold 2x 53/35

B. Hypertrophy

B1. BB bench 3x10
B2. DB pull over 3x12

C. Accessory

C1. Strict ring dip 3x10
C2. Barbell curl 3x15

D. Odd object

5 rounds, rest as needed between rounds
1:00 max distance sandbag bearhug carry (150/100)

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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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Happy Friday. Nothing fancy for today’s programming. Enjoy the weekend.

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

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A. Oly

A1. Power clean 5x5
A1. Box jump 5x4

B. Accessory

B1. L-sit chin-up 3x8
B1. BB Good morning 3x10
B1. Strict T2B 3x10

C. Conditioning

400m walking lunge

D. Work Capacity

30 AMRAP
20 deadlift (135/95)
20/16 cal row
20 burpee box jump over (24/20)
20/16 cal row
20 power clean (135/95)
20/16 cal row

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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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Swim or low impact recovery work. These days are also important to improve your base.

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Active Recovery

Swim
2x400m
4x200m
Rest as needed
or
45 min low impact work

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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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Carry the medball however is comfortable for you. Don’t worry too much about pacing so keep moving.

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

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A. Hypertrophy

A1. Seated neutral grip DB press 4x12
A1. Plate front raise 4x20

B. Accessory

B1. BB upright row 3x10
B1. Hollow rock 3x20
B1. I/Y/T 3x10

C. Conditioning

Row for max cals
6x5 min, rest 2:00

D. Work Capacity

6 rounds
200m run carrying wall ball (20/14)
30 wallball (20/14)
15 T2B

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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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This will be a 4 week hypertrophy block. The goal is to build a solid base upon which to build up intensity and strength.

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

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A. Hypertrophy

A1. Trap bar deadlift 4x8
A1. BB bent over row 4x10

B. Accessory

B1. Weighted chin up 3x6
B2. DB single arm row 3x12
B3. Banded Paloff Press 3x20

C. Conditioning

40 min E5MOM (8 rounds)
50 cal AAB
10 burpee pullups

D. Work Capacity

30 AMRAP
15 sandbag cluster (100/75)
30 sandbag lunges (total)
100m sandbag carry (100/75)

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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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We’re back into another hypertrophy/base building block. We’re doing a lot of supersets and volume in terms of our lifts. Focus on quality of movement rather than intensity.

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

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A. Hypertrophy

A1. BB backrack rear lunge 4x10 (ea leg)
A1. BB RDL 4x10

B. Accessory

B1. RFESS 3x10
B1. Single leg RDL 3x10
B2. Landmine cauldron 3x10
B2. Jump squat 3x20

C. Conditioning

48 min E3MOM (16 rounds, alternating)
400m run
500m row

D. Work Capacity

6 rounds, not for time
8 double KB complex (squat clean, rear lunge, rear lunge, push press, 2x 35/18's)
16 KB burpee deadlift (2x 35/18)
24 double KB swing (2x 35/18)

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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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We’ve got a murph-ish piece for our suck fest today. Accumulate some good work/reps today. We’ll transition into a repeat block next week and restart with our hypertrophy/base building block.

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A. Strength

DB incline Bench 45^ 4x8

B. Saturday Suck Fest

For time, wearing vest (20/14)
1 mile run
100 burpee
1 mile run
200 air squats
1 mile run
300 box step up (24/20)

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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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Happy Friday crew. Let’s finish out the deload week.

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A. Oly

Power clean + power jerk 5x3

B. Accessory

DB/KB Arnold Z-press 3x8
BB RDL + shrug 3x10
Banded upright row 3x20

C. Metcon

20 AMRAP
10 lateral burpee over plate
20 plate to overhead (45/35)
30 total plate overhead lunge (45/35)

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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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The usual active recovery work. Continue the light work to end the week.

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Active Recovery

Swim 1600, work/rest as desired
or
45 min low impact work

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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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Again, shoot for about 60-70% intensity for our pieces

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A. Strength

Deadlift 4x8

B. Accessory

Single arm DB/KB pendlay row 3x12 (ea arm)
Weighted hip thrust 3x15
Banded good morning 3x20

C. Metcon

20 AMRAP
12 double DB deadlift (50/35's)
9 DB power clean (50/35's)
6 DB shoulder to over head (50/35's)
200m run

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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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These deload weeks are just as important as our training weeks. They provide a nice break to allow for more consistent training in the long term.

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A. Oly

Power Snatch 5x3

B. Accessory

Weighted pull up 3x8
Single arm DB press 3x8 ea arm
Banded face pull 3x20

C. Metcon

20 AMRAP
9 Devils press (50/35)
6 wall walk
25/20 cal row

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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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We’ve got a chill deload week. We’ve finished our first block of the year. We’ll be doing two more of these blocks for the year. This week, the goal intensity is about 60-70%. Give your mind and body a break as we reset for the next block.

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A. Strength

Squat 4x8

B. Accessory

Weighted walking lunge 3x12 ea leg
Single leg KB RDL 3x12
Banded Paloff press 3x20

C. Metcon

20 AMRAP
200m run
30 DB snatch, alternating (50/35)
20 hand release pushups

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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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Today’s suck fest is a nice mix of bodyweight and farmer’s carries. The farmer carry’s will add up quick in terms of your grip.

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A. Strength

OHP 1x5@ 75%, 2x3@85%, 1x1+@95%

B. Saturday Suck Fest

For time
75 burpee pullups
75 DB manmakers (35/20)
75 sandbag ground to overhead (100/75)

Every 5:00, 100m KB/DB farmer carry (35/20)

C. Strongman

Yoke carry 5x100' AHAP

D. Accessory

DB Arnold press 3x10
BB skull crusher 3x12
BB 21's, 3 sets

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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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Happy Friday. The work capacity piece is meant to be done straight. It’ll be a good test of your grip.

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

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A. Oly

C+J 3+1@60%, 3+1@70%, 2x(3+1)@80%, 3x(3+1)@85%

B. Accessory

Banded BB Pendlay row 3x8
KB tempo goblet squat (4241) 3x8
Banded face pull 3x20

C. Work Capacity

5 rounds
10-15-25-50 KB swing (53/35)
1-2-3-4-5 strict C2BPU

D. Metcon

4 RFT
15 burpee box jump over (24/20)
15 power snatch (115/75)
15 back squats from ground (115/75)

E. Gymnastics

6x50' handstand walk, rest as needed

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#cronusfit #rltw #besomebody #earnit #paytheman