Functional Fitness

_________________________________________________

For the Suck Fest, grab a partner. You can split the movements/reps as needed. You’ll run together but you can swap the sandbag between each other as needed.

_________________________________________________

A. Saturday Suck Fest

For time with a partner, split reps as needed

1 mile sandbag run (50/35)
100 sandbag squat clean thruster (50/35)
1 mile sandbag run (50/35)
100 sandbag burpee box step over (50/35 over 24/20" box)
1 mile sandbag run (50/35)
100 sandbag weighted pullups (50/35)
1 mile sandbag run (50/35)

B. Hypertrophy

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

C. Accessory

C1. DB chest fly 4x12
C1. DB hammer curl 4x12
C2. Strict dip 4x12
C2. Banded facepull 4x20

D. Odd object

Sled push 5x100' AHAP
Rest as needed

_________________________________________________

#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

_________________________________________________

The work capacity piece is all about the DB work. You’ll switch between heavy DB movements.

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

_________________________________________________

A. Oly

3 position hang snatch (hi, knees, low) 7x1

B. Accessory

B1. Weighted pistol 3x10 ea
B1. Reverse hyper 3x12
B2. BB backrack reverse lunge 3x10
B2. Banded hip bridge (2 sec pause at top) 3x20

C. Conditioning

Row/ski 5x1k, rest 2:00

D. Work Capacity

30 AMRAP
5 wall walk
20 DB snatch (70/50)
15 T2B
20 DB goblet squat (70/50)
25 cal AAB
20 single DB weighted box step over (70/50 over 24/20)

_________________________________________________

#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

_________________________________________________

Choose your own adventure today. Split up however you want.

_________________________________________________

Active Recovery

Swim 1500m, split/rest as wanted

_________________________________________________

#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

_________________________________________________

Nothing fancy for today’s pieces. The work capacity piece will test your legs.

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

_________________________________________________

A. Hypertrophy

A1. OHP 5x8
A1. DB lateral raise 5x10

B. Accessory

Pendlay row 3x8
Strict T2B 3x10
I/Y/T 3x10

C. Conditioning

Run 3x1 mile, rest 3:00 between

D. Work Capacity

20 AMRAP
7 devil press (50/35)
14 DB weighted box step over (50/35 over 24/20)

_________________________________________________

#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

_________________________________________________

You’re going to alternate DT with row’s for the work capcity piece. Do NOT do the round of DT and row in the same interval.

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

_________________________________________________

A. Hypertrophy

A1. BB deadlift 4x8
A1. BB good morning 4x12

B. Accessory

B1. Single arm bent over row 3x10
B1. Bottom up KB press 3x8
B1. Banded Paloff Press 3x20

C. Conditioning

AAB for max cals
5x5 min, rest 2:00

D. Work Capacity

30min E3MOM (10 rounds, alternating)
1 rd DT (12 deadlift, 9 hang power clean, 6 push jerk (155/105)
500m row

_________________________________________________

#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

_________________________________________________

Happy Veterans Day all. Thank you for your service. We’ve got Chad for today’s training. Enjoy the free food today.

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

_________________________________________________

A. Hypertrophy

A1. Back squat 4x10
A1. Weighted rear lunge 4x10 ea leg

B. Accessory

B1 Bulgarian split squat 3x10
B1 Weighted chin up 3x8
B1 Single leg RDL 3x10

C. Conditioning

"Chad"
1000 box step ups (45/35 ruck to 20" box)

D. Work Capacity

25 AMRAP
20 sandbag cluster (squat clean thruster) (100/75)
20 sandbag backrack weighted box step over (100/75 over 24/20)
200m run

_________________________________________________

#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

_________________________________________________

We’ve got a Veterans Day themed piece for today’s suck fest. Hope you all enjoy the long weekend.

_________________________________________________

A. Saturday Suck Fest

Veterans Day
11 RFT

11 bar facing burpee
11 deadlift (135/95)
11 box jump over (24/20)
11 power clean (135/95)
11 pullup
11 shoulder to overhead (135/95)
Run 400m

B. Accessory

B1. Weighted dip 3x10
B1. DB curl 3x10
B1. Landmine cauldron 3x10
B1. Banded facepull 3x20

C. Odd object

Farmer carry 5x100' AHAP

_________________________________________________

#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

_________________________________________________

Happy Friday crew. We’ll hit a Veterans Day themed suck fest tomorrow. Normal hypertrophy work today.

A/B mandatory. Choose between C/D.

_________________________________________________

A. Oly

3 position hang clean (hi, knees, low) 7x1

B. Accessory

B1. Weighted pistol 4x10
B1. BB front rack rear lunge 4x12 ea leg
B1. Banded hip bridge 4x20

C. Conditioning

25 min E5MOM (5 rounds)
50 air squats
Run 400m
Rest walk remainder

D. Work Capacity

25 AMRAP
12 double KB snatch (53/35)
24 KB front rack lunge, total (53/35's)
30 cal AAB

_________________________________________________

#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

_________________________________________________

We’ve got some longer intervals for pool work today - rest as needed between intervals.

_________________________________________________

Active Recovery

Swim
2x400m
4x200m

_________________________________________________

#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

_________________________________________________

Nothing fancy today. Enjoy the pool work tomorrow.

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

_________________________________________________

A. Hypertrophy

A1. BB upright row 5x12
A1. DB lateral raise 5x15

B. Accessory

B1. BB Z-press 4x8
B1. BB RDL + shrug 4x12
B1. I/Y/T 4x8

C. Conditioning

32 min E4MOM (8 rounds)
500m row
10 double KB squat clean thruster (53/35)

D. Work Capacity

30 min E5MOM (6 rounds)
10 Sandbag Turkish get up (100/60)
15 Sandbag squats (100/60)
20 Sandbag shoulder to overhead (100/60)
AAB remainder

_________________________________________________

#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

_________________________________________________

For the work capacity piece, choose a weight/load that is challenging - you shouldn’t be able to complete them unbroken.

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

_________________________________________________

A. Hypertrophy

A1. Trap bar deadlift 5x10
A1. Weighted chin up 5x8

B. Accessory

B1. Single arm row 4x12
B1. DB pull over 4x12
B1. Band facepull 4x20

C. Conditioning

24 min E2MOM (12 rounds)
20/16 cal AAB

D. Work Capacity

30 AMRAP
Sled push 100'
Farmer carry 100'
DBall/Sandbag bear hug carry 100'
Double KB overhead lunge 100'

_________________________________________________

#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

_________________________________________________

Make sure you’re resting enough between sets. This is a bodybuilding/hypertrophy block, so make sure you’re focusing on your form and technique.

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

_________________________________________________

A. Hypertrophy

A1. BB back squat 5x10
A1. BB RDL 5x12

B. Accessory

B1. Bulgarian split squat 3x10
B1. Single leg RDL 3x10
B2. Strict C2BPU 3x8
B2. Strict T2B 3x10

C. Conditioning

30 min run
15 min out, 15 min back

D. Work Capacity

30 AMRAP
30 cal row
10 sandbag over shoulder (150/100)
30 cal AAB
10 burpee pull up

_________________________________________________

#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

_________________________________________________

W'e’ve got two movements for today’s suck fest. It’ll be a hard one. The farmer’s carries will add up quickly.

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

_________________________________________________

A. Saturday Suck Fest

For time
100 DB man makers (35/20)
Every 5:00, including 0:00, farmer carry 200m with 35's

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 4x20D. Odd objectSingle arm overhead lunge 5x50', ea arm

_________________________________________________

#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

_________________________________________________

Happy Friday crew. Nothing fancy for Friday training.

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

_________________________________________________

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 deficit HSPU (4/2")
10 hang power clean and jerk (115/75)
500m row
10 hang power Snatch (115/75)
20 pistols (total)

_________________________________________________

#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

_________________________________________________

Happy halloween. We’ll do a spooky suck fest Saturday. Back into the pool for this cycle. The pool’s a great way to develop a solid aerobic base, so approach it both for active recovery and conditioning work.

_________________________________________________

Active Recovery

Swim
2x400
6x100
10x25

_________________________________________________

#cronusfit #rltw #besomebody #earnit #paytheman