Functional Fitness

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Lot of core work for today. If you don’t have access to a ski erg for the metcon, you can do medball slams with a 20/14 medball instead (just do 1.5 times the reps). Otherwise, everything else is pretty self explanatory.

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

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A. Oly

SN 1x3@60%, 1x3@70%, 2x3 @ 80%, 3x3@85%

B. Accessory

Bottom up KB press 3x12

Snatch grip bent over row 3x10

Unilateral DB sorenson hold 3x30s (ea arm)

C. Metcon

For time:

10-20-30-40-50
KBS (70/53)
Cal ski erg

D. Conditioning

20 min E2MOM (10 rounds)

15/10 cal row (AHAP)

E. Gymnastics

8 AMRAP

2-4-6-8.... HSPU
40 DU in between sets

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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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Happy Monday guys and girls. Hope everyone had a great weekend. We’re in our last week of our mini-cycle. Shoot for at least 4-5 reps on the last set of backsquats today. Everything else is pretty straightforward, but not easy. We’ve got two couplets for our metcon and gymnastics, and a Fartlek-y run for conditioning. The goal on the run is to work on pacing and being able to recover from a higher pace. Enjoy

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

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A. Strength

BS 1 1x5@ 75%, 1x3@85%, 1x1+@95%

B. Accessory

Banded BB Good morning 3x12

BB back rack rear lunge 3x10 ea leg

L-sit pull-up 3x8

C. Metcon

12 AMRAP

Row 500m
10 DB manmakers (30/15)

D. Conditioning

Run 4 miles

2 min at 2 mile pace; 1 min recovery jog

E. Gymnastics

8 RFT

5 bar MU
20 cal row

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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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Big old chipper for today’s suck fest - 4 workouts total. Make sure you are walking around and keeping semi-active between workouts to help recover. Don’t lay on the ground between workouts and let your heartrate come down too much.

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A. Strength

OHP 1x3@ 70%, 1x3@80%, 1x3+@90%

B. Saturday Suck Fest

For time:

5 RFT
2 rope climbs, 20 thruster (75/55)

Rest 5 min

30-20-10
KBS (70/53), T2B, burpee over KB

Rest 5 min

2 RFT
50/40 cal row
50 WB (20/14)

Rest 5 min

Run 1 mile carrying 20/14 WB

C. Strongman

Farmer carry 5x100' AHAP

D. Accessory

BB bench 3x8

Banded tricep extension 3x25

Banded bicep curl 3x25

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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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Happy Friday. The metcon piece is a little different from our normal metcon programming. You need to move on the burpee box jump overs, but you can’t go too fast and miss snatches. Pick a challenging weight that is roughly 80% of your 1RM. Focus on managing your breathing and fatigue so you don’t miss.

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

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A. Oly

C+J 3+1@60%, 2x(3+1)@70%, 2x(3+1)@80%, 2x(3+1)@85%

B. Accessory

BB z-press 3x8

GHD Back extension 3x12

Single arm KB overhead squat 3x10 ea arm

C. Metcon

10 RFT

10 burpee box jump over (24/20)
1 squat snatch @ 80%Add 10 BBJO for every snatch miss

D. Conditioning

Run 3 sets of (800m, 400m, 200m)

Rest 1:00 between distances, 4:00 between sets

Pace at 2 mile pace

E. Gymnastics

For time:

50 parallete HSPU

Every break, 20/15 cal AAB
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Functional Fitness

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Get outside for a nice hike. Ruck/weight optional. Get outdoors and enjoy nature.

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Active Recovery

Ruck for 90 minutes (40/20)

Weight optional.

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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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Hump Day. Enjoy the day off tomorrow. There’s a lot of leg volume today between the metcon and conditioning piece, so make sure you are properly recovering tomorrow. Get after it

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

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A. Strength

DL 1x3@ 70%, 1x3@80%, 1x3+@90%

B. Accessory

BB Bent over row 3x10

KB Halo 3x12 ea direction

Sorenson hold 3x30s

C. Metcon

3 RFT

20 T2B
200m run
20 pistols
200m run
20 thruster (95/65)

D. Conditioning

20 min E2MOM (10 rounds)

10/8 cal AAB
15 KB goblet squat (53/35)

E. Gymnastics

6 AMRAP

3 unbroken ring MU

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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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Sorry for the delay in getting these workouts posted, guys. I’m still getting adjusted to PST. Today’s workout has some good pieces. Feel free to hit the metcon’s buy-in pretty hard - devils presses are gonna suck no matter what, so just keep moving. The conditioning piece focuses on your ability to build lactic, and then cycle it out. Work on hitting the squats unbroken and then attempting to fully recover during the rest walks.

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

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A. Oly

SN 1x3@60%, 2x3@70%, 2x3 @ 80%, 2x3@85%

B. Accessory

Bottom up KB Press 3x10

I/Y/T 3x10

Weighted pull up 3x8

C. Metcon

12 AMRAP

21-15-9 Thruster (115/75), GHDSU

Into max rep devils press (50/35)

D. Conditioning

6 RFT, rest walk 2:00 between rounds

30 air squat
Run 400m
30 air squat

E. Gymnastics

10 RFT

5 strict HSPU
30 DU
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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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It’s Monday, ladies and gents. Week 2 of our first cycle of 5/3/1. We’ll be doing sets of 3 this week. On the “3+” set, go for a 90%-ish rep max with that weight. We want to be about 1-2 reps away from failure. The metcon today will be a good test of your ability to cycle a moderately heavy bar. You probably won’t be able to touch and go all the sets, so make sure you have a solid plan before you start the workout.

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

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A. Strength

BS 1x3@ 70%, 1x3@80%, 1x3+@90%

B. Accessory

BB Good morning 3x10

DB bulgarian split squat 3x12

Banded Paloff Press 3x20

C. Metcon

For time:

20 bar facing burpees
20 power snatch (115/75)
20 bar facing burpees
20 OHS (115/75)
20 bar facing burpees
20 squat snatch (115/75)

D. Conditioning

Row/ski 3x12 min, recovery row/ski 4:00

Pace at 5k

E. Gymnastics

6 rounds, rest as needed between

12 C2BPU into 6 bar MU

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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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Grab a buddy for today’s suck fest. Split up the reps however needed, but make sure you both are adequately pacing the workout especially considering the volume. Enjoy.

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A. Strength

OHP 1x5@ 65%, 1x5@75%, 1x5+@85%

B. Saturday Suck Fest

In teams of two:

Run 1 mile carrying 20/14 wall ball
100 clean and jerk (135/95)
100 cal row
100 power snatch (135/95)
100 cal AAB
100 thruster (135/95)
Run 1 mile carrying 20/14 wall ball

C. Strongman

Yoke carry 5x100' AHAP

D. Accessory

DB alternating bench 3x8 ea arm

BB curl 3x21's

Strict ring dip 3x12

Landmine cauldron 3x10 ea direction

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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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Friday. Enjoy the weekend. Lots of conditioning pieces today with low complexity - just pure work.

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

BB Z-press 3x8

Medball weighted GHDSU 3x15

Single arm unsupported landmine row 3x12

C. Metcon

15 AMRAP

40 DU
20 DB Snatch (50/35)
40 DU
20 cal row

D. Conditioning

Row 3x2k, light row 3:00 rest

E. Gymnastics

Every 90 seconds for 6 rounds (9 minutes)

Run 200m
Max strict HSPU

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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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Active recovery day. You guys know the drill. Get your body moving and blood flowing.

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Active Recovery

45 min AAB

Every 3 minutes, 10 squats, 10 pushups

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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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Hump day. Get after today’s training and enjoy the active rest day tomorrow. The gymnastics piece will be a good piece to work on pacing - if you sprint it, it will get really hard, very fast. Make sure you are being smart with how you approach the piece.

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

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A. Strength

DL 1x5@ 65%, 1x5@75%, 1x5+@85%

B. Accessory

Weighted pull-up 3x8

Banded face pull 3x20

Parallete L-sit flutter kick 3x15

C. Metcon

For time:

Run 800m
15 power clean (135/95)
Run 600m
12 power clean (155/105)
Run 400m
9 power clean (185/125)

D. Conditioning

20 min E2MOM (10 rounds)

15/10 cal AAB

90%+ intensity

E. Gymnastics

For time:

50 burpee C2BPU

Every :60 including 0:00, 10/6 cal AAB
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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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Just work today. Nothing complicated on the program. The metcon today will be pretty grippy, focus on maintaining a good pace throughout the 4 rounds and try to keep the pacing consistent.

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

Single arm bottom up KB walk 3x50' ea arm

Pendlay row 3x10

I/Y/T 3x10

C. Metcon

16 min E4MOM (4 rounds)

20 Pull-ups
15 DB front rack squat (50/35's)
10 DB Hang power clean
5 DB Thruster

D. Conditioning

Row 8x500m, rest 1:00

Pace @ 2k pace

E. Gymnastics

For time:

25-20-15-10-5 GHDSU
5-4-3-2-1 ring muscle up

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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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Happy Monday, Crew. We’re starting our next mesocycle in our cycle. This will be a 6 week strength cycle based on the 5/3/1 methodology. 5/3/1, for those unfamiliar, is a linearly progressive strength cycle where we increase our percentages every weekly, with a new training max every 3 weeks. For this first 3 week cycle, we will be basing all percentages off our 1RM we tested last week. So, our training max for this cycle will be 90% of the 1RM we tested last week. For example, if your max was 405 last week on back squat, your training max will be 365. On the last set (5+), we will be going for a training rep max, roughly 90% effort. It should be hard. For example, you will be doing an AMRAP of 310 based on 85% of the training max.

In addition, we’ll slowly be ramping up the work this cycle, and thus, we’re prescribing 2 out of the 3 conditioning pieces. Pick based on your weaknesses.

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

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A. Strength

BS 1x5@ 65%, 1x5@75%, 1x5+@85%

B. Accessory

Single leg KB RDL 3x12

BB Backrack lunge 3x12

Strict T2B 3x10

C. Metcon

12 AMRAP

10 front squat (185/125)
25/20 cal AAB

D. Conditioning

Run 6 rounds of 3 min off/1 min walk rest

Pace at roughly max mile pace

E. Gymnastics

8 AMRAP

2 rope climbs
10 T2B

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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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Last day of our test week. Hopefully you all have a good benchmark from where we’ll move into percentage work for our next mesocycle for the next 6 weeks. Get after today’s Suck Fest, it’s a long grinder. Make sure you are pacing appropriately and being aware of your transition time.

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A. Strength

Work up to 1RM OHP

B. Saturday Suck Fest

75 RFT

1 strict pull-up
2 DB thruster (50/35)
3 lateral burpee over DB

C. Strongman

Double KB Overhead walk 5x100'

D. Accessory

Bench 3x5 @ 80%

Fat bar curl 3x15

Banded tricep push down 3x20

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#cronusfit #rltw #besomebody #earnit #paytheman