Functional Fitness
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Get outdoors and go for a nice walk outside. Add some weight if you feel up to it, but keep it light.
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Active Recovery
60 min walk/hike
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#cronusfit #rltw #besomebody #earnit #paytheman
Functional Fitness
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Hope you guys are enjoying this week’s deload. Keep the pace going and fight the urge to push the pace. This week is all about minimizing stress and maximizing recovery.
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A. Strength
Deadlift 4x8 @ 60%
B. Accessory
Single arm DB/KB pendlay row 3x12 (ea arm)
Weighted hip thrust 3x15
Banded good morning 3x20
C. Metcon
20 AMRAP
20/16 cal AAB
20 KB swing (53/35)
20 KB goblet squats (53/35)
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#cronusfit #rltw #besomebody #earnit #paytheman
Functional Fitness
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More of the same vibe for today. Keep the intensity light and make sure you’re doing mobility work and emphasizing sleep/recovery.
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A. Oly
Power Snatch 5x3 @ 70%
B. Accessory
Weighted pull up 3x8
Single arm DB press 3x8 ea arm
Banded face pull 3x20
C. Metcon
20 AMRAP
9 Devils press (50/35)
6 wall walk
50 DU
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#cronusfit #rltw #besomebody #earnit #paytheman
Functional Fitness
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We’ve finally made it. Deload week for you guys. You’ll be hitting everything this week at about a 60-70% intensity. This week is meant to give your body a break, so take full advantage of it. Stay disciplined this week and don’t push it.
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A. Strength
Squat 4x8 @ 60%
B. Accessory
Weighted walking lunge 3x12 ea leg
Single leg KB RDL 3x12
Banded Paloff press 3x20
C. Metcon
20 AMRAP
200m run
20 DB box step over (2x50/35's over 24/20)
20 hand release pushups
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#cronusfit #rltw #besomebody #earnit #paytheman
Functional Fitness
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For today’s Suck Fest, we’ve got a Veterans Day workout for you guys. Get after it.
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A. Strength
OHP 1x5@ 75%, 1x3@85%, 1x1+@95%
B. Saturday Suck Fest
Veterans Day
11 RFT
11 bar facing burpee
11 deadlift (135/95)
11 box jump over (24/20)
11 power clean (135/95)
11 pullup
11 shoulder to overhead (135/95)
Run 400m
C. Strongman
Yoke carry 5x100' AHAP
D. Accessory
BB Bench 4x6
BB skull crusher 3x12
BB 21's, 3 sets
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#cronusfit #rltw #besomebody #earnit #paytheman
Functional Fitness
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Happy Friday crew. 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%, 3+1@70%, 2x(3+1)@80%, 3x(3+1)@85%
B. Accessory
Banded BB Pendlay row 3x8
KB tempo goblet squat (4241) 3x8
Banded face pull 3x20
C. Conditioning
5k run
D. Metcon
4 RFT
15 burpee box jump over (30/24)
15 power snatch (115/75)
15 back squats (115/75)
E. Gymnastics
6x50' handstand walk, rest as needed
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#cronusfit #rltw #besomebody #earnit #paytheman
Functional Fitness
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Happy Veterans Day to you guys. We’ll do a Veterans Day workout on Saturday in lieu of our Suck Fest. For today, we’ve got active recovery, or conditioning work, depending on how you’re feeling.
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Active Recovery
Swim
4x200m
4x100m
4x50m
Rest as needed between
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#cronusfit #rltw #besomebody #earnit #paytheman
Functional Fitness
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Today’s metcon will be a long chipper. Keep the pace consistent. The interval pieces will be a nice change of pace. Go as hard as you can on the AAB intervals.
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
Strict C2BPU 3x10
BB bent over row 3x10
Banded hip thrust 3x20
C. Conditioning
20 min E2MOM
16/12 cal AAB
D. Metcon
For time
1500m row
50 wall ball (20/14)
20 deadlifts (135/95)
750m row
50 wall ball
20 deadlifts (225/155)
E. Interval
For time
50 DB box step over (50/35 over 24/20)
2:30 work, rest 1:00 between
200m run
AMRAP box step overs
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#cronusfit #rltw #besomebody #earnit #paytheman
Functional Fitness
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Lot of volume today. Push the intensity today, you’ll get plenty of rest next week.
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 z-press 3x8
Weighted pistol 3x10 (ea leg)
I/Y/T 3x10
C. Conditioning
Row/ski 8x1k, rest 2:00
D. Interval
6 AMRAP
12 T2B
9 thruster (95/65)
rest 3:00
6 AMRAP
12 pull up
9 thruster (115/75)
rest 3:00
6 AMRAP
12 C2BPU
9 thruster (135/95)
E. Gymnastics
6 RFT
8 HSPU
12 ring dip
16 Abmat Sit up
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#cronusfit #rltw #besomebody #earnit #paytheman
Functional Fitness
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We’re on our last week of the 5/3/1. Hit this week hard, we’ll plan on hitting a deload week next week. Nothing crazy for today’s programming. Hit the gymnastics piece hard and see how many wall walks you can get.
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/KB bulgarian split squat 3x12 (ea leg)
BB good morning 3x12
Banded paloff press 3x20 ea side
C. Conditioning
40 min E10MOM (4 rounds)
Run 400m
Row 1000m
Run 400m
D. Metcon
5 RFT
15 ground to overhead (115/75)
12 T2B
9 bar facing burpees
E. Gymnastics
8 AMRAP
1-2-3... wall walk
10-20-30... DU
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#cronusfit #rltw #besomebody #earnit #paytheman
Functional Fitness
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Grab a partner for today’s Suck Fest. You’ll be doing 300 burpee pullups for time, however, you have to do the wall walk/manmakers before you can start chipping away at the burpee pullups. Only one person works at a time. If you don’t have a partner, do an AMRAP every 5 minutes - row 500m, 3 wall walk, 6 Db manmakers, and amrap burpee pullups.
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A. Strength
OHP 1x3@ 70%, 1x3@80%, 1x3+@90%
B. Saturday Suck Fest
Partner workout
For time: 300 burpee pullups
Partner 1: Row 500m
Partner 2: 3 wall walk
6 DB Manmakers (35/20)
AMRAP burpee pull ups
C. Strongman
Zercher carry 5x100'
D. Accessory
BB floor press 3x12
Banded tricep pushdown 3x20
Banded bicep curl 3x20
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#cronusfit #rltw #besomebody #earnit #paytheman
Functional Fitness
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Happy Friday crew. For the running piece today, alternate between paces on your run for a total of 3 miles. Everything else is fairly straightforward.
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
BB RDL + shrug 3x10
Parallete L-sit hold 3x30s
Banded face pull 3x20
C. Conditioning
3 mile Farlek run
Randomly alternate between recovery, tempo and threshold pace
D. Metcon
For time
40 C2BPU
80 wall ball (20/14)
120 KB swing (53/35)
E. Gymnastics
6 RFT
40 DU
20 hand release pushups
20 abmat situps
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#cronusfit #rltw #besomebody #earnit #paytheman
Functional Fitness
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Active recovery work as per usual.
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Active Recovery
60 min of low impact cardio work
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#cronusfit #rltw #besomebody #earnit #paytheman
Functional Fitness
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For the interval piece today, use either an axle bar or fat grips for the deadlifts. Everything else is relatively straightforward.
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
Landmine single arm row 3x10
Weighted hip thrus 3x20
I/Y/T 3x10
C. Conditioning
Row/ski 4x2k, rest 2:00
D. Metcon
12 AMRAP
6 sandbag over shoulder (150/100)
12 barbell front squat (135/95)
18 pistols
E. Interval
3 rounds, rest 2:00 between rounds
3 rounds
12/10 cal AAB
6 axle/fat bar deadlift (225/155)
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#cronusfit #rltw #besomebody #earnit #paytheman
Functional Fitness
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Today’s metcon is a long chipper of similar movements. Don’t get fooled by the small sets at the beginning, it’ll quickly add up.
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
Snatch grip pendlay row 3x8
Bottom up KB press 3x12 (ea arm)
Weighted ring dip 3x12
C. Conditioning
30 min EMOM for max reps (10 rds, alternating)
14/12 cal AB
6-8 Devils press (50/35)
Rest
D. Metcon
For time:
3 rounds
3 bar MU
6 thruster (135/95)
9 DB hang clean and jerk (50/35)
2 rounds
9 pull up
12 thruster (115/75)
15 alternating DB snatch (50/35)
1 rounds
15 C2BPU
18 thruster (95/65)
21 single arm DB devils press (50/35)
E. Gymnastics
Death by deficit HSPU
1-2-3... (4/2")
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#cronusfit #rltw #besomebody #earnit #paytheman
