Functional Fitness

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The KB piece for D is meant to be a “flow”. It should be done unbroken and transition between exercises without a break.

A/B mandaotry. 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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For the supsersets, rest as much as you need to cover. Your form/technique needs to remain consistent.

A/B mandaotry. 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' walking lunge

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Functional Fitness

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We’re rolling into a base buliding/hypertrophy cycle. This’ll go for 4 weeks before transitioning back into a positional/tempo block then strength block. We’re hitting lots of volume for our pieces so make sure you’re focusing on nutrition and recovery.

A/B mandaotry. 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
1-2-3... cal AAB
1-2-3... 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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A. Strength

Bench 1x5@ 75%, 2x3@85%, 1x1+@95%

B. Saturday Suck Fest

For time with a partner
Partner A: Run 400m

100 burpee pull ups
100 squat clean thruster (95/65)
100 sandbag box step over (100/75 over 24/20)
100 sandbag ground to overhead

C. Strongman

Sandbag bear hug carry 5x100'

D. Accessory

BB floor press 3x12
Weighted dip 3x12
Barbell curl 3x12

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Functional Fitness

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A. Oly

Power clean 3@60%, 3@70%, 3x3@80%, 2x3@85%

B. Accessory

BB RDL + shrug 3x10
Parallete L-sit flutter kick 3x20
Banded facepull 3x20

C. Conditioning

Row for max distance
1-2-3-4-5-6-7, 1:00 recovery between

D. Interval

5 rounds, rest 1:1
21/18 cal row
6 single arm devil press (50/35)
21/18 cal row
12 single arm DB thruster (50/35, alternating)

E. Metcon

3 RFT
30 cal row
20 GHDSU
10 sandbag over shoulder (150/100)

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Functional Fitness

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Active Recovery

45 min low impact work

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Functional Fitness

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A. Strength

RDL 1x5@ 75%, 2x3@85%, 1x1+@95%

B. Accessory

BB bent over row 3x12
BB front rack reverse lunge 3x10 ea leg
Banded half kneeling Paloff press 3x20 ea side

C. Conditioning

20 min EMOM, alternating
15/12 cal AB
10 KBS, 10 Goblet squat (53/35)

D. Metcon

6 RFT
12 power snatch (115/75)
12 OHS (115/75)
12 bar facing burpees

E. Interval

3x6 AMRAP, rest 2:00
15/12 cal AAB
12 T2B/pullup/C2BPU
9 thruster (95/65, 115/75, 135/95)

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Functional Fitness

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

A. Oly

Power snatch 3@60%, 3@70%, 3x3@80%, 2x3@85%

B. Accessory

Single leg KB RDL 3x10 ea leg
Weighted chin up 3x8
I/Y/T 3x10

C. Conditioning

Row 10x500m, rest 1:00

D. Interval

20 AMRAP, rest 1:00 between rounds
200m run
15 T2B
10 power clean and jerk (135/95)

E. Gymnastics

For time:
30 kipping HSPU
150 DU
20 strict HSPU
150 DU
10 deficit HSPU (4/2")

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Functional Fitness

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

A. Strength

Back squat 1 1x5@ 75%, 2x3@85%, 1x1+@95%

B. Accessory

BB good morning 3x10
BB front rack box step up 3x8 (ea leg)
Strict T2B 3x10

C. Conditioning

1 mile run
2k row
1 mile run

D. Metcon

12 AMRAP
30 DB goblet squat (50/35)
20 alternating DB Snatch (50/35)
10 lateral burpee over DB

E. Interval

5 rounds, rest 1:00 between
20 wallball (20/14)
20 pistols (total)
20/16 cal AAB

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Functional Fitness

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A. Strength

DB Bench 4x8

B. Saturday Suck Fest

For time, wearing vest (20/14)
1 mile run
100 burpee pullups
1 mile run
200 hand release pushups
1 mile run
300 box step up (24/20)

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Functional Fitness

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A. Oly

Squat clean + power jerk 5x3 @ 70%

B. Accessory

DB/KB Arnold Z-press 3x8
BB RDL + shrug 3x10
Banded upright row 3x20

C. Metcon

20 AMRAP
250m row/ski
25 wallball (20/14)
25 abmat situps

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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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45 min low impact

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Functional Fitness

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A. Strength

Deadlift 4x8 @ 60%

B. Accessory

Single arm DB/KB pendlay row 3x12 (ea arm)
Weighted hip thrust 3x15
Banded good morning 3x20

C. Metcon

20 AMRAP
20/16 cal AAB
20 KB swing (53/35)
20 KB goblet squats (53/35)

_________________________________________________

#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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A. Oly

Power Snatch 5x3 @ 70%

B. Accessory

Weighted pull up 3x8
Single arm DB press 3x8 ea arm
Banded face pull 3x20

C. Metcon

20 AMRAP
9 Devils press (50/35)
6 wall walk
25/20 cal row

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Functional Fitness

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A. Strength

Squat 4x8 @ 60%

B. Accessory

Weighted walking lunge 3x12 ea leg
Single leg KB RDL 3x12
Banded Paloff press 3x20

C. Metcon

20 AMRAP
200m run
30 DB snatch, alternating (50/35)
20 hand release pushups

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#cronusfit #rltw #besomebody #earnit #paytheman