Functional Fitness

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Hump day. Nothing fancy for training today. Get after it.

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

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A. Strength

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

B. Accessory

BB pendlay row 3x10
Weighted chin up 3x8
BB landmine cauldron 3x10 (ea direction)

C. Conditioning

Row/ski 3x2k, rest 2:00

D. Metcon

12 AMRAP
6 bar MU
18 single arm KB deadlift (70/53, total)
30 KB swing (70/53)

E. Interval

6 AMRAP
12 T2B
9 squat clean (95/65)
rest 3:00
6 AMRAP
12 pull up
9 squat clean (115/75)
rest 3:00
6 AMRAP
12 C2BPU
9 squat clean (135/95)

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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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The conditioning piece is a good test of your conditioning. The burpees will add up quickly, see how long you can hold on.

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

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A. OlyHang snatch 2@60%, 2@70%, 2@80%, 2x2@85%, 3x2@90%

B. Accessory

Bottom up KB Press 3x10 (ea arm)
BB good morning 3x12
Parallete L-sit flutter kick 3x20 (ea leg)

C. Conditioning

EMOM, alternating, until unable to complete
20/15 cal row
2-4-6... burpees

D. Metcon

6 RFT
21/18 cal AAB
15 single arm DB overhead squat (70/50)
9 lateral burpee over DB

E. Gymnastics

For time: 50 strict C2BPU
Every break: 200m run, 10 bodyweight barbell bench

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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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Happy Monday crew. Hope everyone enjoyed the Super Bowl yesterday. Back into training. Nothing fancy.

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

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A. Strength

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

B. Accessory

BB front rack rear lunge 3x12 (ea leg)
Single leg RDL 3x10
Strict T2B 3x10

C. Conditioning

40 min E5MOM, alternating (4 rounds)
Run 800m
Row/ski 1k

D. Metcon

For time
800m run
30 deadlifts (135/95)
600m run
20 power clean (135/95)
400m run
10 hang squat clean (135/95)

E. Interval

24 min E6MOM (4 rounds)
25/20 cal AAB
25 box jump overs (24/20)
25 wall ball (20/14)

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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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Grab a partner for today’s suck fest. One partner will be doing the farmer carry while the other works on the chipper. The farmer carry are supposed to be a “recovery” but you probably won’t recover much.

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A. Strength

Push press 1x3@ 70%, 2x3@80%, 1x3+@90%

B. Saturday Suck Fest

Partner workout
Partner A: 200m farmer carry (50/35's)
Partner B: 100 sandbag/dball over shoulder (150/100)
100 burpee over sandbag/dball
100 sandbag/dball weighted box step over (150/100 over 24/20)
100 burpee pullup

C. Strongman

Sandbag bearhug carry 5x100'

D. Accessory

BB incline bench 3x10
EZ curl 3x12
Strict dip 3x12

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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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Happy Friday crew. Nothing fancy, enjoy the weekend.

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

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A. Oly

Clean 2@60%, 2@70%, 2@80%, 2x2@85%, 2x2@90%

B. Accessory

BB upright row 3x10
Weighted pistol 3x8
Bottom up KB press 3x10

C. Conditioning

30 min E3MOM (10 rounds)
30 KB swing (53/35)
10 KB goblet squat (53/35)

D. Metcon

For time
1000m row
30 box jump over (24/20)
20 squat clean (135/95)
30 box jump over (24/20)
1000m row

E. Gymnastics

4 rounds, rest as needed between sets
1-2-3...
Unbroken strict HSPU
Unbroken kipping HSPU

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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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Low impact recovery day vibes.

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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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Hump day. For the metcon, feel free to scale the weights if needed. You should be able to do the first set unbroken and 2-3 sets for the last weight.

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

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A. Strength

Deadlift 1x3@ 70%, 2x3@80%, 1x3+@90%

B. Accessory

DB row 3x12
Neutral grip pull up 3x8
Strict T2B 3x10

C. Conditioning

Run 6x600m, rest 2:00

D. Metcon

8 RFT
16/12 cal AAB
8 T2B
4 sandbag over shoulder (150/100)

E. Metcon

5 RFT
200m run
10 T2B
10 ground to overhead (95/65, 115/75, 135/95, 155/105, 175/115)

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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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The conditioning and interval pieces are similar but different in their pacing and feel. Focus on quality over quantity for the gymnastics piece.

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

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A. Oly

Hang snatch 2@60%, 2@70%, 2@80%, 2x2@85%, 2x2@90%

B. Accessory

Snatch grip pendlay row 3x8
BB front rack lunge 3x10 ea
I/Y/T 3x10

C. Conditioning

20 min E2MOM (10 rounds)
20/16 cal AAB
4 devil press (50/35)

D. Interval

25 min E5MOM (5 rounds)
20/16 cal row
8 front squat (135/95)
20/16 cal row
8 push press (135/95)

E. Gymnastics

8 AMRAP
Max sets of 5 unbroken C2BPU

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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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Happy Monday crew. A couple more weeks of this strength cycle before we reset our cycle.

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

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A. Strength

Zercher squat 1x3@ 70%, 2x3@80%, 1x3+@90%

B. Accessory

RFESS 3x10
BB RDL 3x12
Paloff press 3x20

C. Conditioning

5k row
E2MOM, including 0:00
6 lateral burpee over rower

D. Metcon

15 AMRAP
21/18 cal AB
15 squat clean (95/65)
9 bar facing burpees

E. Interval

For time:
30 wall walks
EMOM including 0:00: 30 DU

_________________________________________________

#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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We’ve got a long short piece. Similar to other pieces, the key is to minimize your transition times and to maximize your efficiency.

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A. Strength

Push press 1x5@ 65%, 2x5@75%, 1x5+@85%

B. Saturday Suck Fest

100 RFT
1 burpee pull up
3 wallball (20/14)
5 KB swing (70/53)

C. Strongman

DB/KB Suitcase carry 5x100'

D. Accessory

DB incline bench 3x10
EZ curl 3x12
EZ skull crusher 3x12

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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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Happy Friday crew. Nothing fancy. Enjoy the weekend.

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

_________________________________________________

A. Oly

Clean 2@60%, 2@70%, 2@80%, 2x2@85%, 1x2@90%

B. Accessory

BB Pendlay row 3x10
Single arm DB push press 3x8 ea arm
Banded facepull 3x20

C. Conditioning

Row/ski
2-3-4-5-4-3-2 min, rest 1:00 between intervals

D. Interval

8 RFT, rest 1:00 between
3 wall walk
6 deadlift (225/155)
9 pullups

E. Gymnastics

8 AMRAP
4 unbroken deficit HSPU (4/2")

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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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The usual low impact recovery work.

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Active Recovery

45 min low impact work

_________________________________________________

#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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Similar pieces between the interval and metcon today, in that they both involve KB movements and have similar time/rep domains.

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

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A. Strength

Deadlift 1x5@ 65%, 2x5@75%, 1x5+@85%

B. Accessory

Strict C2BPU 3x8
Weighted hip thrust 3x20
Weighted box step up 3x8 ea leg

C. Conditioning

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

D. Interval

18 min E3MOM (6 rounds)
15/12 cal AAB
12 double KB clean and jerk (53/35's)
9 double KB burpee DL (53/35's)

E. Metcon

8 rounds for time
12 double KB swing (53/35)
8 double KB Box step over (53/35 over 24/20)
4 KB devil press (53/35's)

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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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For the conditioning piece, shoot for a Zone 2-3 pace for your row intervals.

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

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A. Oly'

Hang snatch 2@60%, 2@70%, 2@80%, 2x2@85%, 1x2@90%

B. Accessory

Single leg RDL 3x10
BB sotts press 3x10
Strict T2B 3x10

C. Conditioning

30 min
Row for max distance
E5MOM (6 rounds)
8 barbell front squats from ground (185/125)

D. Interval

5 AMRAP
10 power clean (135/95)
15/12 cal AAB
Rest 2:00
5 AMRAP
8 power clean (165/115)
15/12 cal AAB
Rest 2:00
5 AMRAP
6 power clean (195/125)
15/12 cal AAB

E. Gymnastics

8 AMRAP
4 bar MU
8 strict HSPU
12 pistols (ea leg)

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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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Last 5/3/1 minicycle before a deload and the end of this years cycle

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

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A. Strength

Zercher squat 1x5@ 65%, 2x5@75%, 1x5+@85%

B. Accessory

Weighted pistol 3x10

BB good morning 3x10

Ab roll out 3x12

C. Conditioning

Row/ski 6x1k, rest 2:00

D. Metcon

15 AMRAP

6 squat clean (135/95)

9 bar facing burpees

12 BB back rack walking lunge (135/95, ea leg)

E. Interval

16 min E4MOM (4 rds)

20/16 cal row

20 thruster (95/65)

20 box jump over (24/20)

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#cronusfit #rltw #besomebody #earnit #paytheman