Functional Fitness

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We’re onto the last week of the 5/3/1 minicycle. Go big on the last set but don’t max out completely, save 1-2 reps in reserve.

A/B mandatory. Pick 2 out of C/D/E based on perceived weakness.

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A. Strength

Back squat 1x5@ 75%, 1x3@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

30 min EMOM (alternating)
5 devils press (50/35)
20/16 cal row

D. Metcon

5 RFT
8 squat clean (135/95)
30 DU
12 shoulder to overhead (135/95)
30 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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Grab a partner for today’s training. Split the reps however you guys want.

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A. Strength

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

B. Saturday Suck Fest

For time, with a partner
50 squat Snatch (95/65)
100 cal AAB
50 thruster (115/75)
100 cal AAB
50 squat clean (135/95)
100 cal AAB
50 ground to overhead (185/125)
100 cal AAB
50 deadlifts (225/155)

C. Strongman

Sandbag bear hug carry 5x100'

D. Accessory

DB bench 3x8
Barbell curl 3x20
Weighted dip 3x10

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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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Happy Friday crew. Close out this week with some solid conditioning work. D is a long aerobic piece, so keep chipping away. Try and do E unbroken for each exercise. Enjoy

A/B mandatory. Pick 2 out of C/D/E based on perceived weakness.

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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

Ski/row 3 sets
5 min slow (10k pace)
3 min fast (2k pace)
1 min sprint (500m pace)
3 min recovery (light pull)

D. Metcon

4 RFT
400m run
12 burpee box jump over (24/20)
8 power clean (185/125)
12 front squat (185/125)

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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Two options for today’s active recovery if you don’t have access to a pool.

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Active Recovery

Swim 6x200m, rest as needed

Alternatively, hike/ruck 60 min

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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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Lots of good options for training today. Enjoy the active recovery tomorrow.

A/B mandatory. Pick 2 out of C/D/E based on perceived weakness.

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A. Strength

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

B. Accessory

BB Good morning 3x10
Weighted pistol 3x10 (ea leg)
Banded facepull 3x20

C. Conditioning

20 EMOM (alternating)
100m run (50m down and back)
15/12 cal AAB

D. Metcon

12 AMRAP
1-2-3... devils press (50/35)
2-4-6... T2B

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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Similar to the other strength work, the oly work will get progressively heavier/more intense as the cycle progresses. Use these first couple months to focus on drilling down your technique.

A/B mandatory. Pick 2 out of C/D/E based on perceived weakness.

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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

Row/ski 5x1k, light pull 2:00

D. Interval

25 min E5MOM (5 rounds)
200m run
10 sandbag over shoulder (150/100)
200m run
10 ground to overhead (135/95)

E. Gymnastics

21 min E90s (14 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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We’re now onto the 3 week of the 5/3/1 minicycle. Like last week, go for a 90% effort on the last set, shooting for 1-2 reps in reserve. Everything else is straightforward for today. Get after it.

A/B mandatory. Pick 2 out of C/D/E based on perceived weakness.

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A. Strength

Back squat 1x3@ 70%, 1x3@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
12 squat clean (135/95)
12 bar facing burpees

E. Gymnastics

6 RFT
8 HSPU
12 T2B
50 DU

_________________________________________________

#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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Grab a partner for today’s Suck Fest. A pair of dumbbell’s is pretty much all you need for today’s program. Get after it.

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A. Strength

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

B. Saturday Suck Fest

With a partner, split reps as needed, run together
800m run
100 DB thruster (50/35)
800m run
100 DB box step over (50/35 over 24/20)
800m run
100 devils press (50/35)
800m run

C. Strongman

Farmer carry 5x100' AHAP

D. Accessory

Bench 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. Enjoy your weekend.

A/B mandatory. Pick 2 out of C/D/E based on perceived weakness.

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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 1:00 between

D. Metcon

12 AMRAP
8 power clean (185/125)
16 hand release push-ups
24 wall ball (20/14)

E. Gymnastics

For time: 50 strict C2BPU
Every break: 200m run, 10 burpees

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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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Active recovery day. Give the mind and body a break.

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Active Recovery

60 min low impact work

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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 recovery tomorrow, you guys have earned it.

A/B mandatory. Pick 2 out of C/D/E based on perceived weakness.

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A. Strength

Deadlift 1x5@ 65%, 1x5@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 box jump overs (24/20)
25 devils press (50/35)
25 box jump over (24/20)
25 DB squat clean thruster (50/35)
25 box jump over (24/20)

E. Gymnastics

For time
30 DB box step over (50/35's over 24/20)
30 C2BPU
30/24 cal row
30 T2B
30 DB Box step over

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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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We’ll be doing a lot of percentage work for oly this block as well. Keep the technique tight and reps consistent. Get after the other pieces today.

A/B mandatory. Pick 2 out of C/D/E based on perceived weakness.

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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
100 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

Functional Fitness

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Hopefully you guys got some good baseline numbers from last week. We’re now going to transition into our strength cycle. Like last year, we’ll be doing things in the 5/3/1 methodology of linear progression. For this first mini-cycle (3 weeks), use Use 90% of 1RM from last week as your training max. For example, if your 1RM test week was 405, you’ll be using 365 as your training max, which you’ll base all your training numbers on. For the last set of this cycle, you’ll do an AMRAP at 85% (310), at least 5 reps. Leave 1 rep in reserve.

A/B mandatory. Pick 2 out of C/D/E based on perceived weakness.

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A. Strength

Back squat 1x5@ 65%, 1x5@75%, 1x5+@85%

B. Accessory

Single leg RDL 3x12 (ea leg)
Strict T2B 3x10
Bulgarian split squat 3x10 (ea leg)

C. Conditioning

30 min AAB for max cals (60s on/60s off)

D. Metcon

4 RFT
8 sandbag over shoulder (150/100)
15 box jump over (24/20)
100 double unders

E. Interval

5 AMRAP
10 power clean (135/95)
15/12 cal AAB
Rest 2:00
5 AMRAP
10 front squat (135/95)
15/12 cal AAB
Rest 2:00
5 AMRAP
10 ground to overhead (135/95)
15/12 cal AAB

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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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Today’s Suck Fest is in honor of the 13 killed in Kabul and also for 9/11. Get after the workout and remember why we do what we do.

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A. Strength

Work up to 1RM OHP

B. Saturday Suck Fest

For time, wearing 20/14 vest
2021m row
then
13 rounds
8 clean and jerk (135/95)
26 air squats
21 push ups

C. Strongman

Yoke carry 5x100'

D. Accessory

Bench 3x5
Strict ring dip 3x10
BB curl 3x12

_________________________________________________

#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

_________________________________________________

Happy Friday. Get after today’s training and enjoy the weekend.

A/B mandatory. Pick 2 out of C/D/E based on perceived weakness.

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A. Oly

Work up to 1RM C+J

B. Accessory

Pendlay row 3x8
BB RDL 3x10
Banded face pull 3x20

C. Metcon

Linda
For time
10-9-8-...3-2-1
Deadlift (295/220)
Bench (195/135)
Squat clean (145/105)

D. Conditioning

For time (rest as needed between)
500m row
400m run

E. Gymnastics

Barbara
5 RFT
20 pullups
30 pushups
40 situps
50 squats

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#cronusfit #rltw #besomebody #earnit #paytheman