Functional Fitness
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Active recovery work. Get outside for a walk/hike for 60 minutes.
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Active Recovery
Hike/walk 60 min
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#cronusfit #rltw #besomebody #earnit #paytheman
Functional Fitness
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For the interval piece, hit each assault bike as fast as possible. 12/10 cal might not seem a lot, but you’ll be hitting them at almost maximal effort.
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
Pendlay row 3x8
Parallete L-sit flutter kick 3x20 (2 count)
I/Y/T 3x10
C. Conditioning
20 min E2MOM
12/10 cal AAB (AFAP)
D. Interval
30 AMRAP, rest 1:00 between rounds
400m run
10 strict pull-ups
10 devils press (50/35)
E. Gymnastics
For time
12-16-20-24-28 pistols
10 box jump over (24/20)
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Functional Fitness
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A couple good pieces to choose from today. A bear complex is a power clean + front squat + push press + back squat + push press. You can combine movements such that a rep is a squat clean thruster + back thruster.
A/B mandatory. Pick 2 out of C/D/E based on perceived weakness.
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A. Oly
Snatch 1x3@60%, 2x3@70%, 2x3 @ 80%, 2x3@85%
B. Accessory
DB Bulgarian split squat 3x12 (ea leg)
Bottom up KB press 3x12 (ea arm)
Weighted pull up 3x8
C. Conditioning
Row/ski 3x2k, rest 2:00
D. Metcon
15 AMRAP
12 T2B
9 bar facing burpees
6 bear complex (115/75)
E. Gymnastics
8 AMRAP
2-4-6... bar MU
30 DU
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#cronusfit #rltw #besomebody #earnit #paytheman
Functional Fitness
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We’re back to another week of training. We’re down to the “3” week of 5/3/1. 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 front rack rear lunge 3x12 (ea leg)
BB RDL 3x10
Strict T2B 3x10
C. Conditioning
30 min E3MOM, alternating (5 rounds)
Run 400m
Row 500m
D. Metcon
For time
800m run
40 deadlifts (135/95)
600m run
30 power clean (135/95)
400m run
20 hang squat clean (135/95)
E. Interval
20 min E5MOM (4 rounds)
25/20 cal AAB
25 box jump overs (24/20)
25 wall ball (20/14)
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#cronusfit #rltw #besomebody #earnit #paytheman
Functional Fitness
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Today’s suck fest is a long chipper that’s essentially all barbell. Be strategic in your breaks and how you approach this workout, as you’ll do 10 burpees each break. Enjoy.
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A. Strength
OHP 1x5@ 65%, 1x5@75%, 1x5+@85%
B. Saturday Suck Fest
For time
100 deadlift (135/95)
100 hang power clean
100 front squat
100 push press
Every break 10 bar facing burpees
C. Strongman
Farmer carry 5x100'
D. Accessory
DB Bench 4x12
Weighted dip 3x12
BB curl 3x15
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#cronusfit #rltw #besomebody #earnit #paytheman
Functional Fitness
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Happy Friday. Today’s metcon is a long chipper. Keep a steady pace and keep chipping away.
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
BB Z-press 3x8
Weighted pull up 3x8
Banded Paloff press 3x20 (ea side)
C. Conditioning
Row/ski for max distance
1-2-3-4-5-4-3-2-1 min
Light pull 1:00 between
D. Metcon
For time
1000m row
30 bar facing burpees
20 ground to overhead (185/125)
30 bar facing burpees
1000m row
E. Gymnastics
8 rounds for quality
50' Handstand walk (rest as needed)
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#cronusfit #rltw #besomebody #earnit #paytheman
Functional Fitness
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Active recovery/conditioning work depending on how you feel.
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Active Recovery
Swim 8x200m
Every break, 15 pushups, 20 air squats, rest as needed
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#cronusfit #rltw #besomebody #earnit #paytheman
Functional Fitness
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Straightforward programming today. For the interval piece, try and hit each set fast and recover. 45 seconds isn’t very long, but try and catch your breath before hitting the next interval.
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
BB good morning 3x12
Bulgarian split squat 3x10 (ea leg)
Strict T2B 3x10
C. Conditioning
30 min E2MOM (15 rounds)
20/15 cal AAB
D. Metcon
5 RFT
200m run
10 T2B
10 shoulder to overhead (95/65, 115/75, 135/95, 155/105, 175/115)
E. Interval
15 AMRAP, rest :45 between rounds
4 bar MU
8 burpee box jump over (24/20)
12 power snatch (95/65)
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#cronusfit #rltw #besomebody #earnit #paytheman
Functional Fitness
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For the oly work, we’ll keep the same training maxes without going up. Unlike the other conventional strength lifts, it’s not as straightforward to linearly progress the oly lifts.
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
Snatch grip Sotts press 3x10
Pendlay row 3x10
I/Y/T 3x10
C. Conditioning
Run 5x800m, rest 2:00
D. Interval
25 min E5MOM (5 rounds)
250/200m row
10 HSPU
15 deadlift (225/155)
20 KB Swing (70/53)
E. Gymnastics
10 AMRAP
3-6-9... C2BPU
40 double under
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#cronusfit #rltw #besomebody #earnit #paytheman
Functional Fitness
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We’re done the first mini 5/3/1 cycle. As a result, we’re going to increase our training weights. For this next cycle, you’ll be increasing your training max by 10 lbs. For example, if your 1RM was 405 for backsquat, your training max was 365. For this next 5/3/1 cycle, it’ll be 375. Same for all your other lifts. We’ll progressively increase the training max as the cycle progresses.
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
Weighted pistol 3x10 (ea leg)
Single leg RDL 3x12 (ea leg)
Strict C2BPU 3x8
C. Conditioning
5k row for time
D. Metcon
15 AMRAP
30 Wallball (20/14)
20 alternating DB Snatch (50/35)
10 lateral burpee over DB
E. Interval
6x3 AMRAP, rest 1:00 between
Reset each round
12/10 cal AAB
12 thruster (95/65)
12 pullup
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#cronusfit #rltw #besomebody #earnit #paytheman
Functional Fitness
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Grab a buddy for today’s Suck Fest. You’ll do the workout with a 53/35 kettlebell, which has to stay off the ground. If it hits the ground, you and your partner will do a 25 burpee penalty.
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A. Strength
OHP 1x5@ 75%, 1x3@85%, 1x1+@95%
B. Saturday Suck Fest
With a partner and a 53/35 KB. KB cannot touch the ground. Someone must hold at all times. 25 burpee penalty if KB touches ground
Run 1 mile
100 strict pull-ups
Run 1 mile
200 KB swing (53/35)
Run 1 mile
300 wall ball (20/14)
Run 1 mile
400 KB weighted lunges (total)
C. Strongman
Farmer carry 5x100' AHAP
D. Accessory
BB floor press 3x10
DB hammer curl 3x12
Banded tricep press 3x20
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#cronusfit #rltw #besomebody #earnit #paytheman
Functional Fitness
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Happy Friday. For the conditioning piece, hit each minute as hard as you can and try and hold on. The metcon is a long grinder, so keep moving. The interval piece should be done in ~3-3:30 time frame for each round.
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%, 2x(3+1)@70%, 2x(3+1)@80%, 2x(3+1)@85%
B. Accessory
Strict C2BPU 3x8
Band pull apart 3x20
Strict T2B 3x10
C. Conditioning
For time
300 cal AAB
1 min on/1 min off
D. Metcon
10 rounds for time
12 KB swing (70/53)
8 KB Box step over (70/53 over 24/20)
4 wall walk
E. Interval
25 min E5MOM (5 rounds)
18/15 cal row
18 back squats (from ground, 155/105)
18 bar facing burpees
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#cronusfit #rltw #besomebody #earnit #paytheman
Functional Fitness
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Active recovery day. You guys know the drill. Get after your mobility work, prehab work, and get a nice sweat on with some low impact machine work. Get ready to get back to training tomorrow.
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Active Recovery
60 min low impact work
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#cronusfit #rltw #besomebody #earnit #paytheman
Functional Fitness
_________________________________________________
A lot of work for today’s training. Make sure you guys are taking advantage of 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
Deadlift 1x5@ 75%, 1x3@85%, 1x1+@95%
B. Accessory
Pendlay row 3x8
Bulgarian split squat 3x12 (Ea leg)
Band face pull 3x20
C. Conditioning
Run 10x400m, rest walk 2:00
D. Metcon
For time
60/50 cal row
30 thruster (65/45)
30 pull-up
40/35 cal row
20 thruster (95/65)
20 C2BPU
20/16 cal row
10 thruster (135/95)
10 bar MU
E. Gymnastics
9 AMRAP
7 strict pull up
9/6 cal AB
11 strict ring dip
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#cronusfit #rltw #besomebody #earnit #paytheman
Functional Fitness
_________________________________________________
Happy Tuesday. The oly work is going to slowly get heavier as we progress through the cycle. Everything else for today is straightforward. Get after it.
A/B mandatory. Pick 2 out of C/D/E based on perceived weakness.
_________________________________________________
A. Oly
Snatch 1x3@60%, 2x3@70%, 2x3 @ 80%, 2x3@85%
B. Accessory
Bottom up KB Press 3x10(ea arm)
Single leg RDL 3x12 (ea leg)
Parallete L-sit flutter kick 3x20 (2 count)
C. Conditioning
Row 4x2k, rest 2:00
D. Interval
5 rounds, rest 1:00 between
20 wall ball (20/14)
20 Abmat situps
20 alternating DB Snatch (50/35)
20 hand release pushups
E. Gymnastics
8 AMRAP
4 unbroken bar/ring MU
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#cronusfit #rltw #besomebody #earnit #paytheman
