Functional Fitness

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

A/B mandatory. Choose between C/D.

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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

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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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

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Active Recovery

Swim
2x400m
4x200m

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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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Nothing fancy today. Enjoy the pool work tomorrow.

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

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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

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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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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.

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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'

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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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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.

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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

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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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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.

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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

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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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Happy Friday crew. Nothing fancy for Friday training.

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

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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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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.

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Active Recovery

Swim
2x400
6x100
10x25

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#cronusfit #rltw #besomebody #earnit #paytheman

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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#cronusfit #rltw #besomebody #earnit #paytheman

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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#cronusfit #rltw #besomebody #earnit #paytheman

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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#cronusfit #rltw #besomebody #earnit #paytheman

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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#cronusfit #rltw #besomebody #earnit #paytheman

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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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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Active Recovery

45 min low impact work

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#cronusfit #rltw #besomebody #earnit #paytheman

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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#cronusfit #rltw #besomebody #earnit #paytheman