Functional Fitness

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We’ve got a long AMRAP for today’s suck fest. We’ve done this piece before. The key is to stay efficient and minimize the rest/transitions.

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A. Strength

Work up to 1RM push press

B. Saturday Suck Fest

100 RFT
1 strict pull-up
2 squat clean (135/95)
3 bar facing burpees

C. Strongman

Farmer carry as far as possible with 2x53/35 KB's

D. Accessory

DB incline bench 3x10
Barbell curl 3x12
Weighted dip 3x12

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Functional Fitness

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We’ll be doing a regular clean for our clean movement. For the metcon, you’ll be doing an AMRAP of pull ups.

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

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A. Oly

Work up to 1RM clean

B. Accessory

Weighted pistol 3x8 ea leg
BB RDL 3x10
I/Y/T 3x10

C. Conditioning

2 mile run for time

D. Metcon

20 AMRAP pullups
400m run
unbroken pullups

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Functional Fitness

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Low impact recovery work.

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Active Recovery

45 min low impact work

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Functional Fitness

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We’ll be doing normal deadlifts for our pull movement this cycle. For the metcon, you’ll be going until failure on the barbell complex. Efficiency will be key.

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

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A. Strength

Work up to 1RM Deadlift

B. Accessory

BB backrack rear lunge 3x8 ea leg
Landmine cauldron 3x10 ea direction
Kneeling banded paloff press 3x20

C. Conditioning

5k row for time

D. Metcon

EMOM as long as possible
3 power clean (155/95)
3 front squat (155/95)
3 shoulder to overhead (155/95)

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Functional Fitness

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For our snatch movement we’ll be doing hang snatches. These will still be a full squat snatch, but you’ll be doing it from the hang position.

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

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A. Oly

Work up to 1RM Hang Snatch

B. Accessory

Pendlay row 3x8
Bottom up KB press 3x12 ea arm
Banded facepull 3x20

C. Conditioning

20 min EMOM, alternating
1 min max cal AAB
1 min rest

D. Metcon

15 AMRAP
3 wall walk
12 DB snatch (50/35)
15 box jump over (24/20)

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Functional Fitness

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Test week. We’ll be working up to a 1RM for our strength lifts for this strength block. For our squat movement, we’ll be doing Zercher squats. We’ve done Zercher’s in training before, typically with accessory work, but never in a strength cycle. Feel free to use a bar pad if it bothers your elbows.

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

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A. Strength

Work up to 1RM Zercher squat

B. Accessory

Single leg KB/DB RDL 3x10
Strict C2BPU 3x8
Strict T2B 3x10

C. Conditioning

5k run for time

D. Metcon

Fight gone bad
3x5 AMRAP for max reps, 1:00 rest
1 min wallball (20/14)
1 min SDLHP (75/55)
1 min box jumps (24/20)
1 min push press (75/55)
1 min max cal row

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Functional Fitness

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Cheers to the weekend. We’ve got a ruck piece for today’s suck fest. It’ll test your ability to move awkward loads.

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A. Saturday Suck Fest

60 AMRAP
1000m ruck (50/35)
30 ruck ground to overhead
30 ruck squat

B. Strength

Tempo OHP (44X1) 5x3

C. Accessory

Single arm standing DB press 3x10 ea
DB hammer curl 3x15
I/Y/T 3x10

D. Odd Object

Zercher carry 5x100' (AHAP)

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Functional Fitness

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The gymnastics piece is a nice pump. Approach it more as an accessory piece than a formal gymnastics piece.

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

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A. Oly

Clean and jerk complex (clean hi pull, hi hang clean, jerk, low hang clean, jerk) 5x2

B. Accessory

Bottom up KB press 3x12 (ea arm)
Weighted pistol 3x10 (ea leg)
DB reverse fly 3x12

C. Conditioning

10 rounds for max cals
1:00 AAB
15 KB goblet squats (70/53)
1:00 rest

D. Interval

4 rounds, rest 2:00 between
1000/750m row
10 ground to overhead (135/95)
10 bar facing burpees

E. Gymnastics

10 AMRAP
5 strict pull up
10 ring dip
15 push ups

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Functional Fitness

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Pool work. Rest as needed between reps.

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Active Recovery

Swim 4x200m, 4x100m, 8x50m

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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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Hump day. The metcon is a long chipper. Come up with a good rep strategy/pace to minimize your rest.

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

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A. Strength

Tempo Deadlift (X441) 5x3

B. Accessory

RFESS 3x10
Weighted hip thrust 3x15
DB curl 3x12

C. Conditioning

20 min E2MOM (10 rounds)
25/20 cal row

D. Metcon

For time
50 DB box step over (50/35's over 24/20)
50 pull up
50 DB box step over (50/35's over 24/20)

E. Gymnastics

16 EMOM, alternating
2 rope climbs
80 DU

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Functional Fitness

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Nothing fancy today. Push the pace on the burpee box jump over’s. Try and sprint the minute.

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

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A. Oly

3 position hang pause Snatch (hi hang, knees, low hang) 5x2

B. Accessory

BB snatch grip pendlay row 3x10
Strict T2B 3x10
Banded facepull 3x20

C. Conditioning

Run 5x800m, rest 2:00

D. Interval

For time
100 burpee box jump overs (1 min on/1 min off)

E. Gymnastics

8 AMRAP
4 bar MU
8 HSPU
12 KB goblet squat (70/53)

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Functional Fitness

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Pretty similar pieces between the metcon and interval. For the metcon, the man maker is a pushup, row/row, and squat clean thruster. For the gymnastics intervals, restart each round.

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

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A. Strength

Tempo back squat (44X1) 5x3

B. Accessory

BB backrack rear lunge 3x8
SA Kb/DB offset RDL 3x12 ea
Chin up 3x10

C. Conditioning

30 min row for max distance

D. Metcon

15 AMRAP
1-2-3... DB Manmaker (50/35)
2-4-6... T2B

E. Gymnastics

4x3 AMRAP, rest 1:00
3-6-9... GHDSU
4-8-12... pistols (total)

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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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We’ve got a long partner piece for today’s suck fest. You’ll be completing a half marathon row while one partner does the farmer carry/devil press. Make sure you’re hydrating throughtout.

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A. Saturday Suck Fest

For time with a partner
Half marathon row (21,097m)
Partner A: row
Partner B: 200m farmer carry (50/35's)
10 devils press (50/35)

B. Strength

Tempo OHP (44X1) 5x3

C. Accessory

DB Z-press 3x8
Barbell curl 3x20
Weighted dip 3x10

D. Odd Object

Double overhead KB/DB walk 5x100'

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Functional Fitness

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Happy Friday. Scale the gymnastics reps as needed

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

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A. Oly

3 position hang clean (hi hang, knees, low hang) 5x2

B. Accessory

Clean grip paloff press 3x6
DB reverse fly 3x12
Ring dip 3x12

C. Conditioning

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

D. Interval

3 rounds for max reps, fight gone bad style
1 minute cal AAB
1 minute box jump over (24/20)
1 minute squat clean (75/55)
1 minute bar facing burpees
1 minute thruster
1 minute rest

E. Gymnastics

12 EMOM, alternating
8 strict HSPU
6 bar muscle up
16 pistols

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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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Pool work for active recovery/conditioning work.

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Active Recovery

Swim 4x200, 8x100

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#cronusfit #rltw #besomebody #earnit #paytheman