Functional Fitness
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Pool work active recovery. If you don’t want to hit up the pool, feel free to do 45 min of low impact work.
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Active Recovery
10 rounds, not for time
100m swim
10 pushups
20 alternating lunges
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#cronusfit #rltw #besomebody #earnit #paytheman
Functional Fitness
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We’ve got some more gymnastics focused pieces for today’s programming. The gymnastics piece is a nice pump piece.
A/B mandatory. Pick 2 out of C/D/E.
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A. Strength
Trap bar Deadlift 1x5@ 75%, 2x3@85%, 1x1+@95%
B. Accessory
Pendlay row 3x8
Bulgarian split squat 3x12 (Ea leg)
Band face pull 3x20
C. Conditioning
Run 5k
D. Metcon
5 RFT
24/20 cal row
12 deadlift (225/165)
6 wall walk
E. Gymnastics
12 AMRAP
7 strict pull up
12/9 cal AB
11 strict ring dip
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#cronusfit #rltw #besomebody #earnit #paytheman
Functional Fitness
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We’ve got a little lower intensity pieces today after the higher intensity pieces yesterday.
A/B mandatory. Pick 2 out of C/D/E.
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A. Oly
Snatch 1x3@60%, 2x3@70%, 2x3 @ 80%, 2x3@85%
B. Accessory
Bottom up KB Press 3x10(ea arm)
Single leg RDL 3x12 (ea leg)
Parallete L-sit flutter kick 3x20 (2 count)
C. Conditioning
Row 3x2k, rest 2:00
D. Interval
5 rounds, rest 1:00 between
20 wall ball (20/14)
20 Abmat situps
20 alternating DB Snatch (50/35)
20 hand release pushups
E. Gymnastics
8 AMRAP
3-5 unbroken bar/ring MU
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#cronusfit #rltw #besomebody #earnit #paytheman
Functional Fitness
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We’ve got a lot of barbell work for today’s pieces. D/E are similar mixes of barbell cycling and gymnastics.
A/B mandatory. Pick 2 out of C/D/E.
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A. Strength
Front squat 1x5@ 75%, 2x3@85%, 1x1+@95%
B. Accessory
Deficit BB RDL + shrug 3x10
BB front rack rear lunge 3x12 (ea leg)
Strict pullup 3x10 (weight optional)
C. Conditioning
20 min EMOM (alternating)
8 burpee pullups
15/12 cal AB
D. Metcon
5 RFT
8 squat clean (135/95)
50 DU
12 shoulder to overhead (135/95)
50 DU
E. Interval
For time
15-12-9
Squat clean thruster (95/65)
Bar facing burpees
Rest 3:00
9-12-15
Squat clean thruster (95/65)
Bar facing burpees
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#cronusfit #rltw #besomebody #earnit #paytheman
Functional Fitness
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We’ve got a nice partner chipper for today’s suck fest. Both the bar and the runs get progressively heavier/longer as you go through the piece. Split the reps as needed.
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A. Strength
OHP 1x3@ 70%, 2x3@80%, 1x3+@90%
B. Saturday Suck Fest
For time, with a partner, split as needed
50 squat Snatch (95/65)
400m run with 20/14 wall ball
50 thruster (115/75)
800m run with 20/14 wall ball
50 squat clean (135/95)
1200m run with 20/14 wall ball
50 ground to overhead (185/125)
1600m run with 20/14 wall ball
50 deadlifts (225/155)
C. Strongman
Sandbag bear hug carry 5x100'
D. Accessory
BB Bench 3x8
Barbell curl 3x20
Weighted dip 3x10
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#cronusfit #rltw #besomebody #earnit #paytheman
Functional Fitness
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A couple good pieces to choose between today. The metcons are similar in terms of their stimulus but focus on different movement patterns. You should be able to complete the movements unbroken, so focus on the piece that will test your capacity the most.
A/B mandatory. Pick 2 out of C/D/E.
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A. Oly
C+J 3+1@60%, 3x(3+1)@70%, 2x(3+1)@80%, 1x(3+1)@85%
B. Accessory
Single arm DB row 3x12 ea arm
BB front rack rear lunge 3x12 (ea leg)
DB Z-press 3x8
C. Conditioning
20 min EMOM, alternating
15/12 cal AB
8 burpee box jump over (24/20)
D. Metcon
4 RFT
24 cal row
18 DB goblet squat (70/50)
12 DB snatch (70/50)
E. Metcon
12 AMRAP
6 bar MU
18 KB Swing (70/53)
30 wall ball (20/14)
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#cronusfit #rltw #besomebody #earnit #paytheman
Functional Fitness
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Active recovery work. Hop in the pool or feel free to do any low impact recovery work.
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Active Recovery
Swim 8x200
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#cronusfit #rltw #besomebody #earnit #paytheman
Functional Fitness
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The metcon is a nice upper body pump chipper. Scale the bench to a weight that you can hit about 10 reps before having to break.
A/B mandatory. Pick 2 out of C/D/E.
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A. Strength
Trap bar Deadlift 1x3@ 70%, 2x3@80%, 1x3+@90%
B. Accessory
BB Good morning 3x10
Weighted pistol 3x10 (ea leg)
Banded facepull 3x20
C. Conditioning
Run 8x400m, rest 1:00
D. Metcon
For time
30 body weight bench
into
2 rounds
80 cal row
60 KB Swing (70/53)
40 pushups
E. Interval
24 min E3MOM (8 rounds)
15/12 cal AAB
12 box jump over (24/20)
9 power snatch (115/75)
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#cronusfit #rltw #besomebody #earnit #paytheman
Functional Fitness
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The conditioning piece is a longer piece. Hit the KB complex unbroken and recover/pace the assault bike.
A/B mandatory. Pick 2 out of C/D/E.
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A. Oly
Snatch 1x3@60%, 3x3@70%, 2x3 @ 80%, 1x3@85%
B. Accessory
BB Pendlay row 3x10
Strict C2BPU 3x10
I/Y/T 3x10
C. Conditioning
30 min E3MOM (10 rounds)
1 rd KB complex (6 double KB row, 8 KB swing, 10 KB DL)
AAB for max cals in remainder
D. Metcon
15 AMRAP
200m run
3-6-9... Devil press (2x50/35)
12 T2B
E. Gymnastics
20 min E2MOM (10 rounds)
20/14 vest optional
6 strict pullup
12 ring dip
18 air squat
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#cronusfit #rltw #besomebody #earnit #paytheman
Functional Fitness
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Nothing fancy for today’s programming. Both the conditioning and metcon pieces are straightforward work capacity pieces. Work on maintaining consistent intervals for the conditioning piece and your barbell/gymnastics cycling for the metcon.
A/B mandatory. Pick 2 out of C/D/E.
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A. Strength
Front squat 1x3@ 70%, 2x3@80%, 1x3+@90%
B. Accessory
BB RDL 3x12
DB Bulgarian split squat 3x10 (ea)
Strict T2B 3x10
C. Conditioning
24 min E4MOM (6 rounds)
250m row
25 KB goblet squats (53/35)
250m row
D. Metcon
6 RFT
9 cluster (135/95)
12 bar facing burpees
E. Gymnastics
12 EMOM, alternating
8 deficit HSPU
12 T2B
50 DU
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#cronusfit #rltw #besomebody #earnit #paytheman
Functional Fitness
_________________________________________________
Feel free to throw on a vest for the suck fest if you’re feeling up for a challenge. It’s a pure work piece. Keep grinding through it.
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A. Strength
OHP 1x5@ 65%, 2x5@75%, 1x5+@85%
B. Saturday Suck Fest
5 RFT
800m run
20 burpee pullup
200m KB farmer carry (2x53/35)
10 KB man makers (2x53/35)
C. Strongman
Zercher carry 5x100' AHAP
D. Accessory
DB neutral grip overhead press 3x8
Weighted dip 3x10
Banded bicep curl 3x20
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#cronusfit #rltw #besomebody #earnit #paytheman
Functional Fitness
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Happy Friday. Straightforward work pieces to start your weekend. Pace the row’s at your 2k pace +5-10 seconds.
A/B mandatory. Pick 2 out of C/D/E.
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A. Oly
C+J 3+1@60%, 3x(3+1)@70%, 3x(3+1)@80%
B. Accessory
Bottom up KB press 3x12 (ea arm)
Weighted pistol 3x10 (ea leg)
Banded face pull 3x20
C. Conditioning
Row 4x1500, rest 2:00 between
D. Metcon
6 RFT
24/20 cal AAB
12 sandbag ground to overhead (100/75)
E. Gymnastics
For time: 50 strict C2BPU
Every break: 10 burpees
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#cronusfit #rltw #besomebody #earnit #paytheman
Functional Fitness
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Low impact work for active recovery today. Feel free to choose any movement you want.
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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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For the gymnastics piece, if you don’t have a rope available, sub for 8 towel pull ups.
A/B mandatory. Pick 2 out of C/D/E.
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A. Strength
Trap bar Deadlift 1x5@ 65%, 2x5@75%, 1x5+@85%
B. Accessory
Pendlay row 3x10
BB Good morning 3x12
BB curl 3x12
C. Conditioning
20 min E2MOM (10 rounds)
25/20 cal row
D. Metcon
For time
25 T2B
25 devils press (50/35)
25 pull up
25 DB squat clean thruster (50/35)
25 C2BPU
E. Gymnastics
15 EMOM, alternating
2 rope climbs
80 DU
18 pistols
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#cronusfit #rltw #besomebody #earnit #paytheman
Functional Fitness
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Nothing fancy for today’s programming.
A/B mandatory. Pick 2 out of C/D/E.
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A. Oly
Snatch 1x3@60%, 3x3@70%, 3x3 @ 80%
B. Accessory
Weighted chin up 3x8
BB Z-press 3x8
I/Y/T 3x10
C. Conditioning
Run 5x800m, rest 2:00
D. Interval
For time
150 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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#cronusfit #rltw #besomebody #earnit #paytheman
