Functional Fitness

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Last tempo week before we transition into our strength block. For the metcon, the reps decrease while the weight increases for the ground to overhead. This’ll be a good piece to work on pacing to figure out what’s an effective rep range to cycle.

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 (ea leg)
Weighted pistol 3x8 (ea leg)
Strict T2B 3x10

C. Conditioning

5k run for time

D. Metcon

For time
30-20-10 ground to overhead (95/65, 135/95, 185/125)
500m row in between

E. Gymnastics

20 min E4MOM (5 rounds)
20 pull ups
20/16 cal AAB
20 hand release pushups

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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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Today’s Suck Fest is all about the KB’s. You’ll be doing each movement with them. It’s a real grip tester, so have a plan to manage your grip fatigue.

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A. Saturday Suck Fest

60 AMRAP
200m KB farmer carry (35/18's)
10 KB manmakers (35/18)
20 KB box jump over (24/20)
30 double KB snatch (35/18)

B. Strength

Tempo bench (4441) 5x3

C. Accessory

Ring dip 3x12
DB hammer curl 3x12
Banded paloff press 3x20 (ea side)

D. Odd Object

Double DB/KB overhead carry 5x100'

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Functional Fitness

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Happy Friday crew. For the gymnastics piece, try and hit the complex unbroken. If you can’t do 5 reps of each unbroken, feel free to scale the reps down.

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

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A. Oly

Clean complex (Clean pull, hi hang clean with 2 second pause in hole, jerk, tempo clean (2 second pull to hi hang), jerk) 5x2

B. Accessory

Bottom up KB Press 3x10 (ea arm)
I/Y/T 3x10
Pistol 3x10 (ea leg)

C. Conditioning

Row/ski 3x2k, rest 2:00

D. Interval

6 rounds, rest 2:00
8 devils press (2x 50/35's)
16 DB box step over (2x 50/35's over 24/20)
24 single DB hang clean and jerk (50/35, 12 ea side)

E. Gymnastics

5 rounds, rest as needed, goal unbroken
5 T2B
5 pull up
5 C2BPU
5 bar MU

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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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Swim or low impact work, you guys know the drill.

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Active Recovery

Swim 8x100m, 8x50m

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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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Nothing fancy or crazy for today’s programming, just solid work pieces.

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

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A. Strength

Tempo RDL (2441) 5x3

B. Accessory

Single leg KB RDL 3x10 (ea leg)
Strict C2BPU 3x8
Bent over barbell row 3x12

C. Conditioning

For time
200/175 cal AAB
Every 1:00 including 0:00 6 burpees

D. Metcon

8 RFT
200m run
12 hand release pushups
9 hang power clean (135/95)

E. Gymnastics

10 EMOM
Max unbroken strict HSPU

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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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The interval piece is real burner. Practice different rep schemes each round to figure out an efficient strategy for your fitness/abilities.

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

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A. Oly

Snatch complex (Snatch hi pull, hi hang pause snatch (2 sec pause in hole), tempo snatch (2 second pull to hi hang position) 5x2

B. Accessory

Snatch grip sotts press 3x8
Strict T2B 3x10
Banded face pull 3x20

C. Conditioning

6 rounds, wearing 20/14 vest
600m run
40 air squats
20 pushups

D. Interval

16 min E4MOM (4 rounds)
20/16 cal row
15 thruster (95/65)
10 squat clean (95/65)

E. Gymnastics

12 EMOM, alternating
8-12 C2BPU
4-8 strict HSPU
15-20 GHDSU

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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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Happy Monday. The metcon today’s a nice sprint chipper, see how long you can hold a high pace for.

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

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A. Strength

Tempo back squat (4421) 5x3

B. Accessory

Weighted chin up 3x8
BB good morning 3x12
Dragon flag 3x6

C. Conditioning

Row 10x500m, rest 1:00 between

D. Metcon

For time:
30-20-10
BB front squat from the ground (135/95)
Burpee box jump over (24/20)

E. Gymnastics

8 AMRAP
2-4-6... bar MU
20-40-60... DU

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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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You’ve got a nice partner chipper for today’s suck fest. If you’re doing it alone, run the full 800m’s but do 25 reps instead of 50.

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

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A. Saturday Suck Fest

With partner, split reps as needed
50 thruster (95/65)
800m run
50 power snatch (135/95)
800m run
50 power clean (185/125)
800m run
50 front squat (225/175)
800m run
50 deadlift (275/215)

B. Strength

Tempo Bench (4441) 5x3

C. Accessory

BB curl 4x12
Strict dip 4x12
Banded face pull 4x20

D. Odd Object

Single arm overhead carry 5x100', switch at 50'

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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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Happy Friday crew. Nothing fancy for today’s pieces. Enjoy the weekend and we’ll see you tomorrow for our suck fest.

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

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A. Oly

3 position hang clean + jerk (hi hang, knees, low hang + jerk) 5x1

B. Accessory

Single arm DB press 3x8
I/Y/T 3x10
Pendlay row 3x8

C. Conditioning

Row/ski
2-3-4-5-4-3-2 min, rest 1:00 between intervals

D. Interval

24 min E3MOM (8 rounds)
16/12 cal AAB
8 thruster KB thruster (2x53/35)

E. Gymnastics

5 rounds for quality (rest as needed)
8 strict C2BPU
8 strict T2B
20 pistols

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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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Low impact recovery work today.

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Active Recovery

Swim 2x400m
8x100m

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#cronusfit #rltw #besomebody #earnit #paytheman

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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#cronusfit #rltw #besomebody #earnit #paytheman

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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#cronusfit #rltw #besomebody #earnit #paytheman

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

_________________________________________________

#cronusfit #rltw #besomebody #earnit #paytheman

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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#cronusfit #rltw #besomebody #earnit #paytheman

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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#cronusfit #rltw #besomebody #earnit #paytheman