Functional Fitness

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

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A. Oly

Clean complex (3 cleans, 2 front squat, 1 jerk) 6x1

B. Accessory

B1. Weighted pistol 4x8
B1. Single leg RDL 4x10
B1. Hollow hold 4x30s

C. Conditioning

Row/ski 10x500m, rest 1:00 between

D. Work Capacity

32 min E2MOM, alternating
3 reps bear complex (power clean, front squat, push press, back squat, push press)
20/16 cal AAB

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Functional Fitness

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Active Recovery

Swim 4x400m

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Functional Fitness

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

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A. Hypertrophy

A1. OHP 5x12
A1. DB bent over fly 4x10

B. Accessory

B1. Snatch grip push press 4x8
B1. Banded Paloff press 4x20
B2. BB RDL + shrug 4x10
B2. Bottom up KB press 4x10

C. Conditioning

40 min E10MOM
50 air squats
1200m run
50 air squats

D. Work Capacity

5 rounds for quality
30 KB RFESS (15 ea leg)
30 single arm KB swing (15 ea arm)
30 KB front rack front lunge (double KB)
30 KB snatch (15 ea arm)

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Functional Fitness

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

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A. Hypertrophy

A1. Deficit BB Deadlift (2") 5x12
A1. BB Pendlay row 5x10

B. Accessory

B1. Weighted pull up 4x8
B1. DB pull over 4x15
B1. Banded face pull 4x20

C. Conditioning

32 EMOM (alternating)
15/12 cal AAB
8 Single arm devils press (50/35)
15/12 cal row
8 burpee box jump over (24/20)

D. Work Capacity

30 AMRAP
100' single arm farmer carry (ea arm)
8 sandbag over shoulder (150/100)
6 wall walk

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Functional Fitness

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

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A. Hypertrophy

A1. BB Back squat 5x12
A1. Single leg RDL 5x10 ea leg

B. Accessory

B1. BB backrack forward lunge 3x12
B1. Reverse hyper 3x15
B2. BB good morning 3x10
B2. Banded hip thrust 3x20

C. Conditioning

Row/ski 7500m

D. Work Capacity

25min E5MOM
10/15/25/50 KB swing (53/35)
3/6/9/12 KB goblet squat (70/53)

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Functional Fitness

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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.

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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

_________________________________________________

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Functional Fitness

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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.

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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)

_________________________________________________

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Functional Fitness

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

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Active Recovery

Swim 1500m, split/rest as wanted

_________________________________________________

#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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

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

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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

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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.

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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

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Functional Fitness

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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.

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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

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

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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

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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

_________________________________________________

#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

_________________________________________________

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

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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.

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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