Functional Fitness
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Active recovery day. Choose your own adventure on your low impact work.
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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. Nothing fancy for today’s pieces. If you don’t have a rope for rope climbs, sub 4 rope pull ups for 1 rope climb.
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
BB snatch grip pendlay row 3x10
Weighted hip thrust 3x20
Ab roll outs 3x12
C. Conditioning
Row/ski 3x2k, rest 2:00
D. Interval
5 rounds, rest 1:00 between rounds
20 thruster (95/65)
10 bar facing burpees
E. Metcon
For time
1-2-3-4-5 Rope Climb
5-10-15-20-25 OHS (95/65)
25-50-75-100-125 DU
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#cronusfit #rltw #besomebody #earnit #paytheman
Functional Fitness
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Nothing fancy for today’s pieces. Push the pace on the AAB in the conditioning 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%, 1x2@90%
B. Accessory
Snatch grip sotts press 3x8
Strict C2BPU 3x8
Banded face pull 3x20
C. Conditioning
20 min EMOM, alternating
15/12 cal AB
6 devil press (50/35's)
D. Metcon
5 RFT
8 double KB snatch (53/35)
12 double KB front rack squat
16 double KB front rack rear lunge (total)
24/20 cal AB
E. Gymnastics
12 min EMOM, alternating
4-8 bar muscle ups
10-16 GHDSU
12-20 pistols, total
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#cronusfit #rltw #besomebody #earnit #paytheman
Functional Fitness
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Happy Monday. We’re into our second 5/3/1 cycle, which means we’re going to add 5 to our training maxes. 2 more cycles.
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 box step ups 3x8 ea leg
BB good morning 3x10
Back extension 3x15
C. Conditioning
8 RFT
500m row
10 DB box step over (2x50/35 over 24/20)
D. Metcon
15 AMRAP
6 squat clean thruster (115/75)
9 pullups
12 GHDSU
E. Interval
6x2 min off, 1 min off
25/20 cal row
AMRAP burpee pull ups
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#cronusfit #rltw #besomebody #earnit #paytheman
Functional Fitness
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We just have one movement for our Suck Fest today. Feel free to wear a vest for it, but up to you. Make sure you’re hydrating throughout.
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A. Strength
Push press 1x5@ 75%, 2x3@85%, 1x1+@95%
B. Saturday Suck Fest
1 mile burpee broad jump
C. Strongman
DB/KB waiter carry 5x100' ea arm
D. Accessory
DB Bench 3x8
EZ curl 3x12
Strict ring dip 3x12
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#cronusfit #rltw #besomebody #earnit #paytheman
Functional Fitness
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Happy Friday. Focus on your form/technique for the gymnastics piece, it’s for quality not for time.
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%, 3x2@90%
B. Accessory
KB gorilla row 3x10 ea arm
BB Z-press 3x8
Landmine cauldron 3x10 ea direction
C. Conditioning
15 rounds
:15 max effort AAB
1:15 recovery AAB
D. Metcon
5 RFT
7 squat clean (185/125)
7 burpee pullups
7 shoulder to overhead (185/125)
7 burpee box jump over (24/20)
E. Gymnastics
For quality
50 strict HSPU
Every break, 15 GHDSU
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#cronusfit #rltw #besomebody #earnit #paytheman
Functional Fitness
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Low impact recovery work day.
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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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Happy New Year crew. Get after another year of training and new goals.
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
Weighted pull up 3x8
Weighted hip thrust 3x20
Banded paloff press 3x20
C. Conditioning
Row 6x1k, rest 2:00
D. Interval
3x5 min AMRAP, rest 1:00
10 power clean (135/95)
12 burpee facing burpees
14 box jump over (24/20)
Max cal row
E. Metcon
20 AMRAP
400m run
20 DB lunges, total (2x 50/35's)
10 DB hang clean to overhead (2x 50/35's)
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#cronusfit #rltw #besomebody #earnit #paytheman
Functional Fitness
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Happy New Year’s Eve. Hopefully you guys have crushed your year.
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%, 3x2@90%
B. Accessory
Bottom up KB press 3x10
DB/KB row 3x10
I/Y/T 3x10
C. Conditioning
40 EMOM (10 rounds total)
20/16 cal row
15 burpees
20/16 cal row
Rest
D. Metcon
15 AMRAP
10 double KB snatch (53/35)
15 double KB squat (53/35)
1-2-3.. wall walk
E. Gymnastics
8 AMRAP
30 double unders
16 pistols (total)
8 T2B
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#cronusfit #rltw #besomebody #earnit #paytheman
Functional Fitness
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Hope you guys had a great Christmas week. We’re getting down to the last couple days of 2024. We’ve got some “work” pieces today, 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
RFESS 3x10
BB RDL 3x12
Strict T2B 3x10
C. Conditioning
AAB 5x100cal, rest 2:00
D. Metcon
For time
1-2-3...10 Devil press (50/35)
10-9-8..1 DB squat clean thruster (50/35)
E. Interval
4x3 min AMRAP, rest 1:00
400m run
AMRAP sandbag ground to overhead (100/75)
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#cronusfit #rltw #besomebody #earnit #paytheman
Functional Fitness
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We’ve got a long “murph”-y chipper for today’s suck fest. Complete each movement before moving onto the next one.
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A. Strength
push press 1x3@ 70%, 2x3@80%, 1x3+@90%
B. Saturday Suck Fest
For time, wearing vest (20/14)
1 mile run
100 burpee pullups
1 mile run
200 hand release pushups
1 mile run
300 box step up (24/20)
C. Strongman
Zercher carry 5x100' AHAP
D. Accessory
EZ skull crusher 5x10
EZ curl 5x12
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#cronusfit #rltw #besomebody #earnit #paytheman
Functional Fitness
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A couple options for training today. You can do some low impact active recovery work or hit a 12 days of Christmas workout, either with or without equipment.
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Active Recovery
45 min low impact work
12 days of Christmas (equipment)
1 200m run
2 Snatch (135/95)
3 Muscle up
4 Devils Press (50/35)
5 HSPU
6 Burpee box jump over (24/20)
7 Pull up
8 BB front squat (135/95)
9 T2B
10 Power clean (135/95)
11 GHDSU
12 Shoulder to overhead (135/95)
1 200m run (no equipment)
2 HSPU
3 pistols (ea leg)
4 Yoga pushups
5 V-up
6 jump squats with leg tuck
7 burpees
8 jump lunges ea leg
9 shoulder taps (ea side)
10 hollow rocks
11 broad jumps
12 wall walks
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#cronusfit #rltw #besomebody #earnit #paytheman
Functional Fitness
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Merry Christmas crew. If you’re able to do normal programming, here’s today’s. Otherwise, don’t stress it and catch up on training later.
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
BB back rack reverse lunge 3x10 ea leg
Weighted hip thrust 3x20
Banded Paloff press 3x20 ea side
C. Conditioning
20 min EMOM, alternating
15/12 cal AB
4 barbell lungster (95/65)
D. Interval
3 rounds, rest 2:00 between
15-12-9
Deadlift (225/175)
Bar facing burpee
E. Metcon
4 RFT
25/20 cal row
12 T2B
9 DB thruster (2x50/35)
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#cronusfit #rltw #besomebody #earnit #paytheman
Functional Fitness
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You’ll be doing full hang snatches this cycle. You can take the hang from wherever you like.
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
KB gorilla row 3x8 ea
Weighted pull up up 3x8
Band face pull 3x20
C. Conditioning
Row 10x500m, rest 1:00
D. Interval
20 AMRAP, rest 1:00 between rounds
20/16 cal AB
10 ground to overhead (135/95)
E. Gymnastics
8 AMRAP
1-2-3... strict HSPU
1-2-3... strict C2BPU
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#cronusfit #rltw #besomebody #earnit #paytheman
Functional Fitness
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We’ll be doing our standard modified 5/3/1 strength cycle for the next 9 weeks. Train as able this holiday season.
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
Single leg RDL 3x10 ea
Goblet cossack squat 3x10 ea leg
Strict T2B 3x10
C. Conditioning
8 rounds
750m row
40 air squats
D. Metcon
12 AMRAP
12 deadlift (225/175)
9 burpee box jump over (24/20)
6 C2BPU
E. Interval
5 rounds, rest 0:30 between
25/20 cal AB
20 KB goblet squat (53/35)
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#cronusfit #rltw #besomebody #earnit #paytheman