Functional Fitness

_________________________________________________

We’ve got a “mile” for today’s suck fest. Keep moving and slowly chip away at the distance. The burpee broad jump will be the most draining portion of the piece.

________________________________________________

A. Saturday Suck Fest

For time, wearing vest (20/14)
400m walking lunge
400m burpee broad jump
800m KB farmer carry (53/35's)

B. Strength

Tempo Bench (44X1) 5x3

C. Accessory

Weighted chin up 3x6
Close grip bench 3x8
Poundstone curl

D. Odd Object

Zercher carry 5x100'

_________________________________________________

#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

_________________________________________________

Happy Friday crew. Nothing fancy for today’s training. Get after it and enjoy the weekend.

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

_________________________________________________

A. Oly

Clean complex (power clean, pause hang clean at knees, jerk, clean, jerk) 5x1

B. Accessory

DB Arnold Z-press 3x10
Pendlay row 3x8
I/Y/T 3x10

C. Conditioning

AAB for max cals
1-2-3-4-4-3-2-1 minutes
Rest 1:00 between

D. Metcon

For time
30 power clean (135/95)
400m run
30 front squat (135/95)
400m run
30 push press (135/95)

E. Gymnastics

8 AMRAP
3 unbroken deficit HSPU (4/2")

_________________________________________________

#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

_________________________________________________

The usual active recovery/low impact work.

_________________________________________________

Active Recovery

Swim 4x200m, 8x100m
Rest as needed

_________________________________________________

#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

_________________________________________________

We’ve done gassers for conditioning before. You’ll be doing 3x down and back of a 50m length for a total of 300m each gasser. Really focus on driving through the turns.

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

_________________________________________________

A. Strength

Tempo RDL (X441) 5x3

B. Accessory

BB RDL + shrug 3x10
BB curl 3x12
Banded hip thrust 3x20

C. Conditioning

30 min E3MOM (10 rounds)
300m gasser (50m lengths)

D. Metcon

5 RFT
6 sandbag clean over shoulder (150/100)
12 sandbag box step over (150/100 over 24/20)
24 cal row

E. Gymnastics

10 min handstand walk work

_________________________________________________

#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

_________________________________________________

The interval piece is meant to be done at a sprint pace. See how long you’re able to hold on a high output and recover each round.

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

_________________________________________________

A. Oly

3 position pause snatch (2 second pause in each position - hi hang, knees, low hang) 6x1

B. Accessory

Bottom up KB Press 3x10 (ea)
Weighted pullup 3x6
Banded facepull 3x20

C. Conditioning

6 rounds, rest 1:30 between
24/20 cal AB
8 double KB hang squat clean (53/35)

D. Interval

8 RFT, rest 1:00 between
3 wall walk
6 deadlift (225/155)
9 burpee box jump over (24/20)

E. Gymnastics

12 EMOM, alternating
3-5 ring MU
8-12 HSPU
14-20 alternating pistols

_________________________________________________

#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

_________________________________________________

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.

_________________________________________________

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

_________________________________________________

#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

_________________________________________________

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.

_________________________________________________

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'

_________________________________________________

#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

_________________________________________________

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.

_________________________________________________

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

_________________________________________________

#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

_________________________________________________

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

_________________________________________________

Active Recovery

Swim 8x100m, 8x50m

_________________________________________________

#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

_________________________________________________

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

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

_________________________________________________

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

_________________________________________________

#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

_________________________________________________

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.

_________________________________________________

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

_________________________________________________

#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

_________________________________________________

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.

_________________________________________________

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

_________________________________________________

#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

_________________________________________________

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.

_________________________________________________

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'

_________________________________________________

#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

_________________________________________________

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.

_________________________________________________

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

_________________________________________________

#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

_________________________________________________

Low impact recovery work today.

_________________________________________________

Active Recovery

Swim 2x400m
8x100m

_________________________________________________

#cronusfit #rltw #besomebody #earnit #paytheman