Functional Fitness

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This upcoming cycle will have the RDL as our pull movement. It’s a bit unusual to make it our strength movement but the RDL or stiff legged dead lift is a great exercise to increase your posterior chain strength.

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

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A. Strength

Tempo RDL (4441) 5x3

B. Accessory

BB good morning 3x10
Weighted chin up 3x6
BB curl 3x12

C. Conditioning

30 EMOM, alternating
15/12 cal row
15/12 cal AAB
20 alternating DB snatch (50/35)

D. Metcon

2 RFT
800m run
50 KB swing (70/53)
25 KB goblet squat (70/53)

E. Gymnastics

8 AMRAP
3 unbroken bar MU

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Functional Fitness

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Some straightforward work pieces today to pick between. The pull up piece will give you a nice pump.

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

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A. Oly

Tempo pause snatch (2 second pull to high hang position, snatch, 2 second pause in hole, OHS) 6x2

B. Accessory

BB Pendlay row 3x10
Bottom up KB Press 3x10 (ea arm)
Banded face pull 3x20

C. Conditioning

Ski/row 6x1k, rest 2:00

D. Metcon

20 AMRAP
24 cal row
16 DB box step over (50/35 over 24/20)
8 C2BPU

E. Gymnastics

10 EMOM
Max unbroken strict pull-ups

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Functional Fitness

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We’re back into a tempo mini-cycle. This upcoming strength cycle will focus on some different movements from before - back squats, power snatch/clean, RDL, and bench. This tempo mini-cycle will be 3 weeks into a test week.

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

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A. Strength

Tempo back squat (4441) 5x3

B. Accessory

Single leg RDL 3x10
Strict T2B 3x10
Banded hip thrust 3x20

C. Conditioning

5x5:00, rest 2:00
500m row
400m run
AMRAP devils press (50/35)

D. Metcon

4 RFT
21/18 cal AAB
15 thruster (95/65)
9 bar facing burpees

E. Gymnastics

12 EMOM, alternating
3-5 ring muscle up
15 GHDSU
5-10 strict HSPU

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Functional Fitness

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A long piece for today’s suck fest. It’ll start off fairly tame but the thrusters will add up quickly. Don’t come out too hard and make sure you pace yourself for a long piece.

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A. Saturday Suck Fest

5 RFT
20 single DB box step over (50/35over 24/20)
20 single arm devils press (50/35)
20 thruster (ascending)
800m run
Weights ascend 75/55, 95/65, 115/75, 135/95, 155/105

B. Hypertrophy

B1. BB incline bench 4x12
B1. DB fly 4x10

C. Accessory

C1. BB Curl 4x10
C1. Banded bicep curl 4x20
C2. Strict dip 4x10
C2. Banded tricep pushdown 4x20

D. Odd object

Single arm farmer carry 5x100' ea arm (AHAP)

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Functional Fitness

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Happy Friday crew. For the work capacity piece, carry the sandbag however you would like. Typically, on the shoulder is the most efficient.

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

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A. Oly

Snatch compex (Snatch, OHS, hang snatch, OHS) 6x2

B. Accessory

B1. Weighted pistol 4x8
B1. Strict C2BPU 4x8
B1. I/Y/T 4x10

C. Conditioning

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

D. Work Capacity

5 rounds, not for time
10 sandbag over shoulder (150/100)
10 sandbag squats (150/100)
10 burpee over sandbag
100' sandbag carry (150/100)

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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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#cronusfit #rltw #besomebody #earnit #paytheman

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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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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#cronusfit #rltw #besomebody #earnit #paytheman

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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#cronusfit #rltw #besomebody #earnit #paytheman

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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#cronusfit #rltw #besomebody #earnit #paytheman

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