Functional Fitness

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We’ve got a long chipper for today’s Suck Fest. It’s really only 3 movements but it’ll be both mentally and physically taxing. Be careful with your pacing.

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A. Saturday Suck Fest

For time
Run 1 mile
100 DB devil press (50/35)
Run 1 mile with 20/14 wallball
100 burpee ring pull up
Run 1 mile with 35/24 KB

B. Hypertrophy

B1. DB Bench 4x12
B1. DB fly 4x10

C. Accessory

C1. BB curl 3x12
C1. Weighted dip 3x10
C1. Feet elevated pushups 3x15
C1. Hollow hold 3x:30s

D. Odd object

Trap bar farmer carry 5x100' (AHAP)
Rest as needed

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Functional Fitness

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Happy Friday. We’ve got a long EMOM for our work capacity piece today. Enjoy the weekend.

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

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A. Oly

Snatch complex hi hang snatch + OHS + hang snatch + OHS + low hang snatch + OHS 7x1

B. Accessory

B1. Weighted box step up 4x8 ea leg
B1. V-up 4x20
B1. Tempo reverse hyper (3531) 4x8

C. Conditioning

Run 3x 2400m, rest 5:00

D. Work Capacity

50 EMOM, alternating
15/12 cal row
15 ground to overhead (95/65)
15/12 cal AAB
15 front squat (95/65)
Rest

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Functional Fitness

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The usual pool/low impact recovery work.

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Active Recovery

Swim 1600m, rest/split as needed
or
45 min low impact work

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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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If you don’t have a rackable trap bar for the OHP’s in A, do a DB neutral grip OHP.

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

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A. Hypertrophy

A1. Trap bar OHP 4x8
A1. DB incline press 4x10

B. Accessory

B1. DB single arm row 4x10
B1. KB Windmill 4x8 ea arm
B2. Banded Paloff Press 3x20
B2. Ring feet elevated pike 3x10

C. Conditioning

40 min E2MOM, alternating
40/30 cal AAB
100 DU
500m row

Rest

D. Work Capacity

30 AMRAP
100m KB farmer walk (53/35)
20 alternating KB snatch (53/35)
20 SA KB OHS (53/35)
20 SA KB burpee deadlift(53/35)

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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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Back and bi work today. Focus on movement quality for the work capacity piece rather than intensity/time.

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

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A. Hypertrophy

A1. BB RDL + Shrug 4x10
A1. BB Pendlay row 4x10

B. Accessory

B1. Chin up 4x8
B1. Banded face pull 4x20
B1. EZ curl 4x10

C. Conditioning

Row/ski 5x1k, rest 2:00

D. Work Capacity

Every 2:00 including 0:00, 4 devil press (50/35)
25 wall walk
50 DB box step over (50/35 over 24/20)
25 burpee bar MU

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#cronusfit #rltw #besomebody #earnit #paytheman

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