Functional Fitness

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Hope everyone enjoyed America’s birthday yesterday. Enjoy the weekend.

A/B/C mandatory. D/E optional.

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A. Oly

Work up to 1RM C+J

B. Metcon

12 AMRAP

1k Row buy in
5 DB man makers (30/20)
5 Devils press
10 double DB box step over (24/20)

C. Accessory

Banded face pull 3x20

Pendlay row 3x8

Strict T2B 3x10

D. Conditioning

Run 3x1 mile, rest 4:00

E. Gymnastics

8 min AMRAP

100' KB Farmr carry (70/53)
10 T2B
5 bar MU

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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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We’ve got nothing on the program today. Spend some time with your friends and family and enjoy the birth of our great nation.

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Rest

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Functional Fitness

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Deadlifts to close out the first half of the week. Keep crushing it.

A/B/C mandatory. D/E optional.

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A. Strength

Work up to 1RM DL

B. Metcon

12 AMRAP

50 DU
25 push-up
10 C2BPU

C. Accessory

Weighted pullup 3x8

Paralette L-sit flutter kick 3x20

Bottom up KB Press 3x12

D. Conditioning

Row/ski 8x500m, rest 1:00

Pace at ~2k pace

E. Gymnastics

For time:

50 HSPU

Every break, 10 DL (185/125)

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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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Squats yesterday, snatches today. Keep throwing around big weights this week. Get after it.

A/B/C mandatory. D/E optional.

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A. Oly

Work up to 1RM Snatch

B. Metcon

12 AMRAP

12 KBS (70/53)
12 Box jump over (24/20)
12 push press (95/65)

C. Accessory

Single leg KB RDL 3x12

Weighted pistols 3x8

I/Y/T 3x10

D. Conditioning

20 E2MOM (10 rounds)

15/10 cal AAB @ 90%+ intensity

E. Gymnastics

4 RFT

8 bar MU
Run 200m
8 HSPU
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Functional Fitness

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Welcome to test week y’all. We’re going to test our big lifts in order to get some good maxes for our next mesocycle. We’ll be starting a 9 week strength cycle next week. This week, the focus will be on maxing out our lifts. Our metcons this week will be relatively “simple” in that they’ll be couplets or triplets. Our goal is primarily to just get moving and sweat. The goal this week is to max out, so train accordingly.

A/B/C mandatory. D/E optional.

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A. Strength

Work up to 1RM Backsquat

B. Metcon

12 AMRAP

Run 200m
15 thruster (75/55)

C. Accessory

BB RDL 3x12

Tempo Goblet squat (4341) 3x5

Strict C2BPU 3x8

D. Conditioning

Run 4x800m, rest 3:00

Goal is consistent pacing

E. Gymnastics

3 RFT

100 DU
50 air squat
25 pull-ups

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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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Saturday. Get after today’s suck fest. It’s a good grinder that will really test your mental fortitude. You’re going to continue adding weight to the thrusters each round starting at 95/65. It’ll get heavy quick, so make sure you are pacing properly. If you’re really crazy, throw on a vest. Enjoy.

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A. Strength

Tempo OHP (X221) 5x3 @ 75%B.

Saturday Suck Fest

60 AMRAP

Run 800m
30 box jump over (24/20)
30 thruster (95/65)

Add 20/10 lbs to each round of thrusters

C. Strongman

Sandbag bear hug carry (150/100) 5x100'

D. Accessory

Banded BB bench 3x8

DB curl 3x12

Strict dip 3x12

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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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Happy Friday, ladies and gents. Pretty straightforward programming today. On the metcon piece, we’ve got a benchmark workout - Karen, but with a twist. If you can do it unbroken, go for it. Otherwise, there’s a penalty for dropping the ball. If you can’t hit it unbroken, make sure you have a strategy for how you approach this workout of how many reps/sets you plan to do. Enjoy your weekend.

A/B/C mandatory. D/E optional.

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A. Oly

3 pos hang clean(hi hang, knees, and low hang) 5x2 @ 70%

B. Metcon

For time:

150 WB (20/14)

Every break, row 500m

C. Accessory

Pendlay row 3x8

Strict T2B 3x10

Single arm KB Farmer carry 3x100' ea arm (keep neutral spine and hips/shoulders even)

D. Conditioning

Run 3 sets of (800m, 600m, 400m)

Rest 1 min between distances, 5 min between sets. Keep the same pace throughout (Roughly max 2 mile time)

E. Gymnastics

8 min AMRAP

3 unbroken ring MU
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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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Active recovery day. You guys should all know the deal by now. Get out and do some low intensity movement, preferably outside or in a different environment. Change things up from the normal and try something new.

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Active Recovery

Swim for 45 min

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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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Hump Day. We’ve got a lot of core work on the program today. Make sure you’re maintaining a braced core on deadlifts. Remember, we’re doing an explosive deadlift, not a clean. Otherwise, we’ve got a lot of positional work both on the accessory and gymnastics pieces. Enjoy your active recovery day tomorrow.

A/B/C mandatory. D/E optional.

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A. Strength

Tempo DL (X221) 5x3 @ 75%

B. Metcon

12 AMRAP

20/15 cal AAB
20 KB DL (70/53)
20 KB Swing (70/53)
20 GHDSU

C. Accessory

Single arm unsupported landmine row 3x15 ea arm

Deficit double DB RDL 3x12 (focus on good stretch in hamstrings at bottom)

BB Front rack single leg box step up 3x10 ea leg (focus on isolating working leg)

D. Conditioning

Row/ski 4 sets of 5 min on/2 min light pulls

Pace at roughly 5k pace for work sets. 2 min of light pulls should just be light enough to recover and keep moving

E. Gymnastics

12 EMOM, alternating

1 L-sit rope climb
20 banded pushups (wrap band around back)
5 Tempo deficit HSPU (4/2") @ 3121 tempo

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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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We’re doing the same snatch complex from a couple weeks ago. Again, really focus on maintaining good positions through all phases of your pull. Keep tension in your lats and upper back and activate your hamstrings. We’ve got a lot of leg work today between the metcon, conditioning, and gymnastics work, so make sure you are hitting some stretching/cool down after training.

A/B/C mandatory. D/E optional.

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A. Oly

Snatch Complex 5x2 @ 70%Tempo Snatch (3 second pull to hip crease) + Pause snatch (2 second pause at knees) + Snatch

B. Metcon

For time:

Row 1k
30 devils press (50/35)
50 DB front rack squat
Row 1k

C. Accessory

Banded face pull 3x20

Bottom up KB press 3x12 ea arm

Staggered stance KB/DB RDL 3x15 ea leg

D. Conditioning

Row 12x 20 cal, rest 1:00 between @ 90%+ efforts

E. Gymnastics

For time:

150 pistols

Each break, do 15 GHDSU's
A break is when you stop moving

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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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Last week of tempo work. Focus on maintaining tension in the bottom of the squat and then exploding up out of the hole. Next week we’ll be having a test week working up to new 1RM’s to set for our next strength cycle. Focus on good, solid movements this week and prepare for maxing out next week.

A/B/C mandatory. D/E optional.

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A. Strength

Tempo BS (33X1) 5x3 @ 75%

B. Metcon

4 RFT, rest 1:00 between rounds

30 DB Snatch (50/35)
20 box jump over (24/20)
10 double DB thruster (50/35)
5 bar muscle up

C. Accessory

BB banded RDL 3x12

Strict C2BPU 3x8

Banded Pallof press 3x20 ea side

D. Conditioning

Run 8x600m

Repeatable splits

E. Gymnastics

For time:

21-18-15-12-9-6-3 HSPU
Row 15/10 cal in between

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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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This week’s Saturday Suck Fest is a play on the theme we did last week. It’s a long monostructural movement with penalties for breaking. This week we’re doing a sled push/pull (up to you which, but stay consistent). Pick a weight that is challenging but light enough that you can move it for extended periods of time. Throw a sandbag on top of the sled as your weight, because you’ll be using it as your punishment. Every time you stop moving, do 20 sandbag over shoulder and 20 burpees over the sandbag. If you want to do it with a partner, do 1.5 miles instead and then have your partner lunge while pushing the sled, and then do 30 sandbag over shoulders between the two of you.

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A. Strength

Tempo OHP (3331) 5x3 @ 72.5%

B. Saturday Suck Fest

For time: 1 mile sled push/drag

Must keep pushing/pulling. Carry a sandbag on the sled as weight. Every break, do 20 sandbag over shoulder and 20 burpees over sandbag

C. Strongman

Single arm farmer carry 5x50" AHAP

Focus on maintaining neutral spine, shoulders and hips even and centered

D. Accessory

Bench 3x8 @ 70%

BB Bicep curl 3x12

Weighted dips 3x12

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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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Happy Friday, crew. The metcon today is a burner. The real test is going to be the 100 DU at the end of each round after your core and legs have been taxed. Enjoy your weekend.

A/B/C mandatory. D/E optional.

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A. Oly

Tempo clean + pause dip jerk (4 second pull to hi-hang position, then clean from hi-hang into 2 second pause in dip before jerk) 6x2@72.5%

B. Metcon

4 RFT

20 KB Snatch (70/53)
20 GHDSU
20 KB Goblet squats
100 DU

C. Accessory

Bottom up KB press 3x10

I/Y/T 3x10

Strict pull-up 3x10

D. Conditioning

Run 3x1 mile, rest 4:00

E. Gymnastics

8 min AMRAP

100' shuttle run (50' down and back)
8 C2BPU

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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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Grab some buddies and go on a nice walk outside today, preferably some place with some elevation changes. If you want to ruck or throw on your kit, feel free. Our goal is to just get the blood flowing and body moving. Keep your pace light and smooth and just enjoy being outside in nature.

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Active Recovery

Walk/Ruck 60 min

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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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Last day of training before a well deserved rest day. The interval work today is a good one. Again, in keeping with this week’s training theme, focus on a good cycling pace that is consistent and repeatable. Do not go out hard on the burpee box jump over’s and then smoke yourself for the squats and DB step overs.

A/B/C mandatory. D/E optional.

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A. Strength

Tempo DL (3331) 5x3 @ 72.5%

B. Metcon

4x4 AMRAP, rest 2:00

20 burpee box jump over (24/20)
20 double DB front rack squat (50/35)
AMRAP box step overs with DB's in remaining time

C. Accessory

Weighted chin up 3x6

Tabata V-up, rest in hollow

Single arm landmine row 3x10 ea arm

D. Conditioning

16 min AAB

0:15 hard, 0:30 light recovery, 0:30 hard, 0:45 light recovery

Set goal RPM/wattage per interval and stick to it

E. Gymnastics

For time, wearing 20/14 vest

10 rope climbs
150 air squats
10 rope climbs

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#cronusfit #rltw #besomebody #earnit #paytheman