Functional Fitness
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Active recovery work. If you don’t have access to the pool, do 45 min of low impact work.
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Active Recovery
Swim, rest as needed
2x400
6x100
10x25
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Functional Fitness
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The work capacity piece is one big kettlebell flow. You should use one kettlebell for the entire piece, so probably around the 35/18 range. The AAB is meant to be an active recovery, not a burner.
A/B mandatory. Pick 1 out of C/D.
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A. Hypertrophy
A1. BB overhead press 5x10
A1. DB incline press 5x10
B. Accessory
B1. Bottom up KB Press 3x10
B1. BB upright row 3x10
B2. Band pull apart 3x20
B2. Dragon flag 3x6
C. Conditioning
40 min E4MOM, 10 rounds
20/16 cal AB
20 KB swing (53/35)
20 KB goblet squat (53/35)
D. Work Capacity
32 min E4MOM (8 rounds)
10 R KB Snatch
10 R KB OHS
10 R KB Windmill
10 L KB Snatch
10 L KB OHS
10 L KB Windmill
AAB remainder
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Functional Fitness
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Nothing fancy for today’s work. The conditioning is a straightforward row interval piece. For the work capacity piece, shoot for quality of movement rather than intensity.
A/B mandatory. Pick 1 out of C/D.
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A. Hypertrophy
A1. BB RDL 5x10
A1. BB Pendlay row 5x12
B. Accessory
B1. Single arm dumbell row 4x10
B1. Dumbell pull over 4x20
B1. Strict C2BPU 4x8
C. Conditioning
Row 8x1k, rest 2:00 between
D. Work Capacity
30 AMRAP
8 devil press (50/35)
10 strict pull up
8 DB squat clean (50/35)
10 T2B
100' bodyweight walking lunge
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Functional Fitness
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Hope you guys all had a great long weekend. This’ll be the last hypertrophy/base building week in this cycle. We’ll transition again into a tempo block next week.
A/B mandatory. Pick 1 out of C/D.
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A. Hypertrophy
A1. BB front squat 5x10
A1. BB good morning 5x10
B. Accessory
B1. Single leg RDL 3x12
B1. Weighted front lunge 3x12
B2. Strict T2B 3x10
B2. Banded hip clamshells 3x20 ea leg
C. Conditioning
EMOM, alternating, until failure
6-7-8... cal AAB
6-7-8... burpee
D. Work Capacity
30 AMRAP
400m run
10 BB backrack box step over (135/95 over 24/20)
12 squat clean (135/95)
15 shoulder to overhead (135/95)
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Functional Fitness
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We’ve got a good piece for today’s Suck Fest in honor of America’s birthday. Enjoy the long weekend crew.
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A. Saturday Suck Fest
Independence Day
4 RFT
7 bar MU
14 ground to overhead (135/95)
21 bar facing burpees
1776m row
B. Hypertrophy
B1. BB bench 4x8
B1. Strict ring dip 4x8-12
C. Accessory
C1. DB Hammer curl 4x12
C1. DB floor press 4x10
C1. Strict T2B 4x10
D. Odd object
Zercher carry 5x100' AHAP
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#cronusfit #rltw #besomebody #earnit #paytheman
Functional Fitness
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Happy Friday. We’ve got a long chipper for today’s work capacity piece. The 400m run is more of a walk, feel free to carry the DB however you want.
A/B mandatory. Pick 1 out of C/D.
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A. Oly
Clean complex (squat clean, hang squat clean, front squat, jerk) 6x2
B. Accessory
B1. Weighted rear lunge 4x10
B1. BB upright row 4x10
B1. Dragon flag 4x6
C. Conditioning
Run 4 rounds of (800-400-200)
Rest walk 1:00 between distances, Rest 4:00 between sets
D. Work Capacity
For time
400m run with DB (50/35)
50 single arm devils press (50/35)
50 T2B
50 lateral burpee over DB
50 DB single arm thruster (50/35)
400m run with DB (50/35)
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Functional Fitness
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Happy Independence Day. Some pool work or low impact work for recovery. We’ll hit a nice suck fest this weekend in honor of America’s birthday.
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Active Recovery0
Swim 60 minutes
E5MOM (12 rounds)
10 pushups, 15 air squats
Or
45 min low impact work
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#cronusfit #rltw #besomebody #earnit #paytheman
Functional Fitness
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Use the same KB for the work capacity piece. It should be a kettlebell you can reasonably complete the complex, probably around 53/35 for most athletes.
A/B mandatory. Pick 1 out of C/D.
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A. Hypertrophy
A1. Single arm DB press 5x8 ea arm
A1. Plate front raise 5x20
B. Accessory
B1. DB incline bench 3x10
B1. Landmine kneeling press 3x10 ea arm
B2. I/Y/T 3x10
B2. Banded face pull 3x20
C. Conditioning
1 mile run
2k ski
1 mile run
D. Work Capacity
30 min E5MOM (6 rounds)
20 Russian KB Swing
10 R KB hang clean and press
10 R KB windmill
10 L KB hang clean and press
10 L KB windmill
AAB remainder
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Functional Fitness
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The work capacity piece will really test your grip strength. It’s a good piece to work on your work capacity, again, go for quality instead of intensity.
A/B mandatory. Pick 1 out of C/D.
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A. Hypertrophy
A1. Trap bar deadlift 5x10
A1. BB good morning 5x10
B. Accessory
B1. Single leg RDL 4x10 ea leg
B1. Double DB bent over row 4x10
B1. Strict T2B 4x10
C. Conditioning
3 rounds
200m KB farmer carry (35/18)
200m walking lunge
D. Work Capacity
For quality
1-2-3...10 Devil press (50/35's)
20-18...2 DB box step over (50/35's over 24/20)
8 T2B
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Functional Fitness
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Some solid work pieces today, focus on quality of movement for the work capacity pieces. They’re intentionally higher volume and with more unstable implements.
A/B mandatory. Pick 1 out of C/D.
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A. Hypertrophy
A1. Weighted box step up 5x12 ea leg
A1. Banded BB RDL + Shrug 5x10
B. Accessory
B1. KB goblet squat 3x15
B1. Banded hip thrust (2 sec pause at top) 3x20
B2. Bird dog (SLOW) 3x10 (ea side)
B2. Hollow rock 3x20
C. Conditioning
Row 4x2k, rest 3:00
D. Work Capacity
6 rounds
10 burpee pull ups
10 sandbag clean to shoulder (150/100)
100m sandbag carry (150/100)
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#cronusfit #rltw #besomebody #earnit #paytheman
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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#cronusfit #rltw #besomebody #earnit #paytheman
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
