Functional Fitness

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Time to work off all the candy from this weekend. We’re on the 3 week, so two more weeks and we’ll hit a deload.

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 deficit RDL 3x12
DB weighted box step up 3x12 (ea leg)
Strict T2B 3x10

C. Conditioning

Row 20 min for max cals
E2MOM, 6 burpees over rower

D. Metcon

4 RFT
21 box jump over (24/20)
15 squat clean thruster (115/75)
9 strict HSPU

E. Interval

The Chief
5x3 AMRAP, rest 1:00
3 power clean (135/95)
6 pushups
9 air squats

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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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Today’s Suck Fest is a long chipper. Toss on the vest for the stimulus. Enjoy.

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

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A. Strength

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

B. Saturday Suck Fest

For time wearing 20/14 vest
1 mile run
100 burpee C2BPU
1 mile run
100 Devil press (50/35)
1 mile run
100 DB box step over (50/35 over 24/20)

C. Strongman

Farmer carry 5x100' AHAP

D. Accessory

Floor press 3x10
Barbell curl 3x15
Weighted dip 3x12

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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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For the gymnastics piece, you’ll be climbing the ladder by doing 1 t2b, 1 pull up, 1 c2bpu, and 1 bar mu, then 2 of the same, etc. Go until you have to break and rest as needed. It is for quality (not reps).

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

Pendlay row 3x10
Plank hold 3x60s
Banded face pull 3x20

C. Conditioning

Run 4x1200m, rest walk 400m

D. Metcon

12 AMRAP
21 pullups
15 power snatch (135/95)
9 deficit HSPU (4/2")

E. Gymnastics

5 rounds for quality - AMRAP of
1-2-3-4...
T2B
pull up
C2BPU
bar MU

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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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Active recovery work. Hop in the pool today for active recovery/conditioning work, depending on how you feel.

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Active Recovery

Swim
8x200m, rest as needed

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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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A lot of intensity pieces 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

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

B. Accessory

Single arm bent over row 3x10 (ea arm)
BB Good morning 3x10
BB landmine cauldron 3x10 (ea direction)

C. Conditioning

20 min E2MOM (10 rounds)
25/20 cal row (AFAP)

D. Metcon

15 AMRAP
9 DB thruster (50/35's)
12 DB box step over (50/35 over 24/20)
15 box jump over (24/20)

E. Interval

For time:
100 shoulder to overhead
2:30 on/1:00 off
16/14 cal AB
10 burpee box jump over (24/20)
DB shoulder to overhead

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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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For the interval piece, try and push the pace each round and rest in between sets. Each round should take between 2-3 minutes.

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 3x8
DB/KB bulgarian split squat 3x12 (ea leg)
Weighted pull up 3x8

C. Conditioning

Row/ski 4x2k, rest 2:00

D. Interval

20 AMRAP, rest 1:00 between rounds
28 alternating DB snatch (50/35)
14 hang squat clean (115/75)
7 bar MU

E. Gymnastics

12 AMRAP
2-4-6... C2BPU
4-8-12... cal row

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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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We’re onto our third cycle of 5/3/1. Thus, we’re adding another 10 lbs to our training max (20 total from the original cycle).

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)
Weighted hip thrust 3x20
Strict T2B 3x12

C. Conditioning

40 min EMOM (alternating)
14/12 cal AAB
16/14 cal row
10 burpee box jump over (24/20)
Rest

D. Metcon

5 RFT
200m run
10 deadlift (225/155)
12 T2B
16 pistols (total)

E. Interval

15 min E3MOM (5 rounds)
15/12 cal AAB
15 wall ball (30/20)
15 squat snatch (95/65)

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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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Today’s Suck Fest is all about the sandbag. It’s relatively heavy, so keep moving.

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

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A. Strength

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

B. Saturday Suck Fest

4 RFT
200m sandbag backrack walking lunge (100/75)
20 burpee over sandbag
20 sandbag thruster
20 sandbag ground to overhead

C. Strongman

Sandbag bearhug carry 5x100'

D. Accessory

Bench 3x6
BB Curl 3x12
Weighted dip 3x12

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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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The interval piece today is essentially 3 couplets of cardio mixed with barbell cycling. Keep your barbell movements efficient and don’t waste energy cycling.

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

_________________________________________________

A. Oly

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

B. Accessory

Weighted pistol 3x10 (ea leg)
BB Z-press 3x8
I/Y/T 3x10

C. Conditioning

Run 3x1 mile, rest 3:00

D. Interval

8 AMRAP
20/16 cal AAB
10 power clean (135/95)
3 min rest
8 AMRAP
20/16 cal row
10 power snatch (135/95)
3 min rest
8 AMRAP
20 bar facing burpees
10 ground to overhead (135/95)

E. Gymnastics

8 AMRAP
2-4-6... C2BPU
18 KB Swing (70/53)

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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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Hit up any low impact cardio for today’s active recovery. Don’t forget to mobilize and do some prehab/mobility work.

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Active Recovery

60 min low impact cardio

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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

_________________________________________________

For the gymnastics piece, pick a rep range that you can reliably hit unbroken. The piece is meant to develop your grip, so hit each round fairly hard and take advantage of the rest period.

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

_________________________________________________

A. Strength

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

B. Accessory

Snatch grip pendlay row 3x12
BB back rack rear lunge 3x12 (ea leg)
Landmine cauldron 3x10 (ea direction)

C. Conditioning

20 min E2MOM (10 rounds)
15/12 cal row
15 wallball (20/14)

D. Metcon

For time
100 alternating DB Snatch (50/35)
800m run
50 T2B
800m run
100 alternating DB hang clean and jerk (50/35)

E. Interval

10 rounds, rest 1:00
50' KB farmers carry
4-6 bar MU

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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

_________________________________________________

For the gymnastics piece today, you’ll climb the ladder each round. Do 1 strict, then 1 kipping, 2 strict, 2 kipping, etc until you hit failure.

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

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A. Oly

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

B. Accessory

BB RDL + Shrug 3x12
Bottom up KB press 3x10 (ea arm)
Banded face pull 3x20

C. Conditioning

AAB 3x100 cals, light bike 3:00 between

D. Interval

4x4 AMRAP, rest 2:00, reset each round
50 DU
8 squat clean (115/85)
50 DU
8 thruster (115/85)
50 DU
8 squat snatch (115/85)

E. Gymnastics

6 rounds, rest as needed between sets
1-2-3...
Unbroken strict HSPU
Unbroken kipping HSPU

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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

_________________________________________________

Happy Monday. We’re now into the “1” week of the 5/3/1 minicycle. Get after your top set.

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

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A. Strength

Back squat 1 1x5@ 75%, 1x3@85%, 1x1+@95%

B. Accessory

DB bulgarian split squat 3x12 (ea leg)
BB good morning 3x10
Strict T2B 3x12

C. Conditioning

32 EMOM, alternating
15/12 cal AB
20/15 cal row
15 burpee
Rest

D. Metcon

15 AMRAP
9 DB cluster (squat clean thruster) (2x50/35's)
12 DB box step over (50/35's over 24/20)
15 box jump over (24/20)

E. Interval

15 min E3MOM (5 rounds)
Run 200m
5 sandbag over shoulder (150/100)
8 C2BPU

_________________________________________________

#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

_________________________________________________

For today’s Suck Fest, one partner will be doing the farmer carry while the other works on the chipper. Keep moving and chipping away.

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A. Strength

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

B. Saturday Suck Fest

For time with partner
Partner 1: 200m farmer carry (2x35/20's)
100 devils press (50/35)
100 burpee pullup
100 sandbag over shoulder (100/75)
100 strict pullup

C. Strongman

Zercher carry 5x100'

D. Accessory

BB Bench 3x8
Barbell curl 3x12
Ring dip 3x12

_________________________________________________

#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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Happy Friday crew. Nothing crazy for today, get after it and enjoy the weekend.

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

_________________________________________________

A. Oly

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

B. Accessory

Single leg RDL 3x12 (ea leg)
Strict C2BPU 3x10
Banded facepull 3x20

C. Conditioning

Run 3 sets of 400m-800m-400m, rest 1:00 between distances, rest 5:00 between sets

D. Metcon

11 AMRAP
3-6-9...
C2BPU
DB Thruster (50/35's)

E. Interval

10 rounds for max cal, 1 min on/1 min off
8 strict HSPU
AMRAP cal AAB

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#cronusfit #rltw #besomebody #earnit #paytheman