Functional Fitness
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This mesocycle’s going to be a lot of low impact work. Keep at a zone 2 intensity/pacing.
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Active Recovery
Low impact machine work for 60 min
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#cronusfit #rltw #besomebody #earnit #paytheman
Functional Fitness
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Several good pieces to choose between today. Push the pace on the conditioning piece and see how long you can hold on for.
A/B mandatory. Pick 2 out of C/D/E based on perceived weakness.
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A. Strength
Tempo Deadlift (X441) 5x3
B. Accessory
Single arm DB row 3x10 ea arm
Weighted pistols 3x8 ea leg
Hollow hold 3x30sec
C. Conditioning
20 min E2MOM (10 rounds)
25/20 cal row
D. Metcon
8 RFT
12/10 cal AAB
8 T2B
6 sandbag over shoulder (150/100)
E. Gymnastics
8 AMRAP
2-4-6... C2BPU
30 DU
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#cronusfit #rltw #besomebody #earnit #paytheman
Functional Fitness
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Today’s oly piece is similar to the clean piece we did last Friday. Today, you’ll be doing a tempo snatch pull to the high hang, then a snatch from the high hang into a 2 second pause in the hole prior to standing. For the interval piece, you’ll start each round with a 200m run then go into the AMRAP. Reset each round.
A/B mandatory. Pick 2 out of C/D/E based on perceived weakness.
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A. Oly
Tempo pause Snatch + 2 OHS (3 second pull to hi-hang position, then Snatch from hi-hang into 2 second pause in hole) 6x2
B. Accessory
I/Y/T 3x10
Weighted box step up 3x10 ea leg
Strict pull-up 3x12
C. Conditioning
10 rounds, rest :30s between rounds
20/16 cal AAB
10 hang squat clean (95/65)
D. Interval
5x3 AMRAP, rest 1:00
200m run
AMRAP of
8 C2BPU
8 thruster (95/65)
8 bar facing burpees
E. Gymnastics
12 EMOM, alternating
3 ring MU
30 air squats
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#cronusfit #rltw #besomebody #earnit #paytheman
Functional Fitness
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Hope you guys are doing okay with the new tempo/positional cycle. This week we’re changing up the tempo so that you’re doing some explosive movements out of the hole. Enjoy.
A/B mandatory. Pick 2 out of C/D/E based on perceived weakness.
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A. Strength
Tempo back squat (44X1) 5x3
B. Accessory
BB front rack lunge 3x10 ea leg
GHD back extension 3x12
Banded Paloff press 3x20 ea side
C. Conditioning
Row/ski 4x2k, rest 2:00
D. Metcon
For time
150/125 cal AAB
Every 1:00, including 0:00: 5 DB thruster (2x50/35's)
E. Gymnastics
10 AMRAP
2-4-6... HSPU
8 strict ring dip
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#cronusfit #rltw #besomebody #earnit #paytheman
Functional Fitness
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Today’s Suck Fest is a solid partner workout. Wear a vest and split reps as needed. Get after it.
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A. Saturday Suck Fest
With a partner wearing vest (20/14), split reps as needed
100 burpee box jump over (30/24)
400m run carrying kettle bell (53/35)
100 devils press (50/35)
400m run carrying kettle bell (53/35)
100 burpee pull-ups
400m run carrying kettle bell (53/35)
100 DB box step overs (50/35 over a 24/20 box)
B. Strength
Tempo OHP (4441) 5x3
C. Accessory
DB floor press 3x8
Banded bicep curl 3x20
Strict ring dip 3x12
D. Odd Object
Farmer carry 5x100' AHAP
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#cronusfit #rltw #besomebody #earnit #paytheman
Functional Fitness
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For the oly piece, you’ll be doing a tempo clean pull (deadlift) to the high hang position into a clean. For the jerk, you’ll do a 2 second pause in the dip drive position. Again, the goal for this piece is to train good positioning, so keep the weight challenging but not excessive to compromise your form.
A/B mandatory. Pick 2 out of C/D/E based on perceived weakness.
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A. Oly
Tempo clean + pause dip jerk (3 second pull to hi-hang position, then clean from hi-hang into 2 second pause in dip before jerk) 6x2
B. Accessory
Bottom up KB press 3x10 ea arm
Weighted wall sit 3x30 seconds
Banded facepull 3x20
C. Conditioning
20 E2MOM (10 rounds)
20/15 cal AAB
D. Interval
15 AMRAP, rest 1:00 between rounds
8 sandbag over shoulder (150/100)
12 pull up
24 pistols (total)
E. Gymnastics
12 EMOM, alternating
3 ring MU
5 wall walks
15 GHDSU
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#cronusfit #rltw #besomebody #earnit #paytheman
Functional Fitness
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Active recovery. Pick any low impact machine and hit an hour of cardio. Shoot for about 60-70% intensity.
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Active Recovery
Low impact machine work for 60 min
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#cronusfit #rltw #besomebody #earnit #paytheman
Functional Fitness
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Today’s training is straightforward. If you don’t have a rope to climb for the gymnastics piece, you can sub with towel pullups or L-sit pullups. Enjoy the active recovery day tomorrow.
A/B mandatory. Pick 2 out of C/D/E based on perceived weakness.
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A. Strength
Tempo Deadlift (4441) 5x3
B. Accessory
Weighted pistols 3x10 ea leg
Pendlay row 3x8
Banded Paloff press 3x20 ea side
C. Conditioning
20 AMRAP
200m farmer carry (50/35's)
200m walking lunge
D. Metcon
3 RFT
500m row
30 KB Swing (70/53)
15 box jump over (30/24)
E. Gymnastics
For time
5 rope climbs (20 towel pullups)
100 air squats
5 legless rope climbs (20 L-sit pullups)
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#cronusfit #rltw #besomebody #earnit #paytheman
Functional Fitness
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For the oly piece, hit each complex unbroken and only rest a couple seconds between complexes. The conditioning/interval piece are relatively straightforward. The gymnastics piece is essentially a grip piece. The DB clean and jerk’s shouldn’t fatigue your body too much, so keep the transitions quick and get after it.
A/B mandatory. Pick 2 out of C/D/E based on perceived weakness.
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A. Oly
3 position hang Snatch (hi hang, knees, low hang) 5x2
B. Accessory
Weighted chin up 3x8
I/Y/T 3x10
Reverse hyper 3x12
C. Conditioning
30 AMRAP
800m run
1k row
D. Interval
4 rounds, rest 2:00 between
60 DU
20 thrusters (95/65)
60 DU
20 bar facing burpees
E. Gymnastics
8 AMRAP
1-2-3... bar MU
4-8-12... DB hang clean and jerk (50/35, total)
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#cronusfit #rltw #besomebody #earnit #paytheman
Functional Fitness
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We’re now going to transition into a 6 week tempo/positional mesocycle. This block will mark the transition between our base building block and strength block. As a result, we’ll start to drop the length of pieces and start to increase the intensity before transitioning into our strength cycle. The goal for this cycle is to tighten up movement patterns and focus on building good positions before hitting a strength cycle. Use a challenging weight for this block, but not so much that your form suffers.
A/B mandatory. Pick 2 out of C/D/E based on perceived weakness.
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A. Strength
Tempo back squat (4441) 5x3
B. Accessory
Single leg KB RDL 3x10
Strict T2B 3x10
Banded hip thruster (2 sec pause) 3x20
C. Conditioning
Every 4:00 until failure
20/16 cal row
16 DB box step over (50/35)
12 T2B (+4 ea round)
D. Metcon
12 min AAB for max cals
Every 2:00, including 0:00 5 DB man makers (50/35)
E. Gymnastics
For time (12 min cap)
50 deficit HSPU (4/2")
Every break, 50 DU
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#cronusfit #rltw #besomebody #earnit #paytheman
Functional Fitness
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Last day of deload week. Nothing complicated for today’s training, just a standard Suck Fest. Enjoy.
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A. Strength
OHP 4x8 @ 60%
B. Saturday Suck Fest
4 RFT
1500m row
25 bar facing burpees
20 squat clean (135/95)
15 barbell backrack lunges (ea leg)
C. Accessory
Barbell curl 3x10
Banded tricep extension 3x20
DB Bench 3x12
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#cronusfit #rltw #besomebody #earnit #paytheman
Functional Fitness
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Happy Friday crew. Again, I cannot stress how important it is to keep the intensity light this week. We’ve got a standard Suck Fest tomorrow and then we’ll transition into our positional cycle.
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A. Strength
Deadlift 4x8 @ 60%
B. Metcon
30 AMRAP
20 cal AAB
20 burpee box jump over
20 cal row
20 GHDSU
C. Accessory
Tempo pullup (3333) 4x5
BB Z-press 4x10
I/Y/T 4x10
Push up plank on rings 4x30s
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#cronusfit #rltw #besomebody #earnit #paytheman
Functional Fitness
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Active recovery day. Get into the pool and spend an hour doing whatever your heart desires whether it’s 50’s, 100’s, or even swimming the entire time.
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Active Recovery
60 min in the pool
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#cronusfit #rltw #besomebody #earnit #paytheman
Functional Fitness
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Move your body through the AMRAP and keep it light.
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A. Oly
Squat clean + power jerk 5x3 @ 60%
B. Metcon
30 AMRAP
800m run
10 burpee pull up
20 sandbag box step over (24/20)
30 sandbag weighted lunge (total)
C. Accessory
DB bent over unsupported row 4x12
BB Good morning 4x12
Bulgarian split squat 4x10 ea leg
Kneeling banded Pallof press 4x15 ea direction
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#cronusfit #rltw #besomebody #earnit #paytheman
Functional Fitness
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All the metcons this week will be 30 min AMRAP’s. The weight’s are unspecified so that you guys have some freedom in scaling based on your ability/body. Keep the pacing light and intensity low. Give your body a break this week.
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A. Oly
Power Snatch 5x3 @ 60%
B. Metcon
30 min AMRAP
1k row/ski
30 push-ups
40 single arm DB thruster
50 Russian KB swing
C. Accessory
Weighted pullup 4x8
Pendlay row 4x8
Banded face pull 4x20
Bottom up KB press 4x10
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#cronusfit #rltw #besomebody #earnit #paytheman
