Functional Fitness

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You’ve got some good pieces to choose from today. The metcon is a longer chipper but with “light” weights. See how long you can hold on. The interval piece is meant to be a sprint, so push the pace.

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

Single leg KB RDL 3x12
BB front rack box step up 3x10
Landmine cauldron 3x10 ea direction

C. Conditioning

5k run

D. Metcon

For time
50/40 cal AAB
50 KB snatch (53/35)
50 thruster (75/55)
35/28 cal AAB
35 KB Snatch (53/35)
35 thruster (75/55)
20/16 cal AAB
20 KB snatch (53/35)
20 thruster (75/55)

E. Interval

15 min E3MOM (5 rounds)
15 deadlift (155/105)
12 hang squat clean (155/105)
9 front rack rear lunge (ea leg)

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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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Today’s Suck Fest is a hero workout from the main site in honor of Navy Corpsman Maxton Soviak, 22, who was among the 13 U.S. service members killed at KAF. It’s a grinder of a workout and is the perfect example of a Suck Fest workout. Get after it.

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A. Strength

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

B. Saturday Suck Fest

"Maxton"
13 RFT, wearing 20/14 vest
8 strict pull up
26 box step up (24/20)
21 burpees

C. Strongman

5x100' Farmer walk AHAP

D. Accessory

Bench 4x6
Ring dip 3x12
BB curl 3x20

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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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Happy Friday crew. The conditioning piece is pretty much a Fartlek run. Keep yourself honest with your pacing and run hard. Everything else today is straightforward. Enjoy the weekend.

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

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A. Oly

C+J 2@60%, 2@70%, 2@80%, 2x2@85%, 2x2@90%

B. Accessory

BB front rack rear lunge 3x10 (ea leg)
BB Z-press 3x8
Banded face pull 3x20

C. Conditioning

Run
8 rounds
30 seconds hard (1 mile pace)
1 min medium (5k pace)
30 seconds hard (1 mile pace)
2 min recovery

D. Metcon

5 RFT
21 box jump over (24/20)
15 deadlift (225/155)
9 HSPU

E. Gymnastics

8 AMRAP
25' unbroken handstand walk

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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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Active recovery day. If you don’t have access to a pool, get outdoors for a walk/hike.

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Active Recovery

Swim
10 rounds
100m swim
10 pushups
20 lunges

Alternatively, hike/ruck 60 min

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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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For the conditioning piece today, push the pace and see how long you can hold on. 1 minute of rest isn’t a lot, so your pace will drop significantly over the rounds. 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

Landmine row 3x12
BB Good morning 3x10
I/Y/T 3x10

C. Conditioning

24 min EMOM (8 rounds), alternating for max reps
Cal AAB
Burpee box jump over (24/20)
Rest

D. Metcon

For time:
50 sandbag over shoulder (150/100)
E2MOM, 5 back squat (from ground 135/95)

E. Interval

6 rounds, rest 90s between
60 DU
12 HSPU
9 OHS (115/75)
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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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We’ve got a couple grip burners for training today. Be aware of how hard you’re gripping the bar and avoid death gripping the bar to preserve your stamina.

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

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A. Oly

Snatch 2@60%, 2@70%, 2@80%, 2x2@85%, 2x2@90%

B. Accessory

Pendlay row 3x10
Bottom up KB Press 3x10 (ea arm)
Weighted pull up 3x8

C. Conditioning

Row/ski 4x2k, rest 2:00

D. Metcon

15 AMRAP
20/16 cal AAB
10 ground to overhead (135/95)
20/16 cal AAB
10 power snatch (135/95)

E. Gymnastics

For time:
40 T2B
30 pull-ups
20 C2BPU
10 bar MU
Every break, 30 DU

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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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Hope you guys enjoyed your time off with friends/family last week. We’re continuing the training progression by moving down to 3’s.

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 + shrug 3x10
Bulgarian split squat 3x12 (ea leg)
Strict T2B 3x10

C. Conditioning

For time:
Row 2k
Run 1 mile
Row 2k

D. Metcon

10 RFT
12 alternating DB snatch (50/35)
8 lateral burpee over DB
6 single arm DB thruster (with one arm, switch each set)

E. Interval

4x4 AMRAP, rest 2:00
Run 200m
into
20 wallball (20/14)
20 KB swing (70/53)
20 hand release pushups

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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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Today’s Suck Fest is a long grinder that’ll feel similar to Murph.

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

3 rounds, wearing 20/14 vest
1 mile run
50 burpees
100 air squat

C. Strongman

Sandbag bear hug carry 5x100'

D. Accessory

BB bench 3x8
Ring dip 3x12
BB curl 3x12

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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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Happy Friday Crew. You’ve got 2 different longer work capacity pieces. 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 2@60%, 2@70%, 2@80%, 2x2@85%, 1x2@90%

B. Accessory

DB Z-press 3x10
Single leg DB/KB RDL 3x12 (ea leg)
I/Y/T 3x10

C. Conditioning

For time
Row/ski 2k
Run 1600m
Row/ski 1500m
Run 1200m
Row/ski 1k
Run 800m

D. Metcon

20 AMRAP
50 wallball (20/14)
25 deadlift (225/155)
10 devils press (50/35's)

E. Gymnastics

8 AMRAP
2-4-6... strict HSPU
30 double under

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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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Active recovery/conditioning work. Alternatively, if you want a Thanksgiving workout to get ready for dinner tonight hit up the Turkey workout.

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Active Recovery

Swim 8x200m
Rest as needed

Thanksgiving Workout
Deck of cards: Card value determines the number of reps (face cards = 10, Aces = 11). Joker = 1 min plank
Clubs: run (2-5: 100m; 6-9: 200m; 10-A: 400m
Spades: burpees
DIamonds: jump lunges (ea leg)
Hearts: Situps

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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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Today’s metcon is a real core/hip test. Stay consistent on your pacing. The interval piece is a nice barbell cycling piece. Enjoy.

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 DB/KB row 3x12 (ea arm)
BB good morning 3x8
Banded paloff press 3x20 (ea direction)

C. Conditioning

20 min E2MOM (10 rounds)
15/12 cal AAB

D. Metcon

For time:
60 box jump over (24/20)
40 T2B
20 squat snatch (135/95)

E. Interval

6 rounds for time, rest 1:00
15 hang power clean (135/95)
12 front squat (135/95)
9 front rack rear lunge (ea leg, 135/95)
6 bar facing burpees

_________________________________________________

#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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Hope you guys are getting back into it. We’re continuing the intensity today and work on some grip strength. Enjoy

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

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A. Oly

Snatch 2@60%, 2@70%, 2@80%, 2x2@85%, 1x2@90%

B. Accessory

BB Pendlay row 3x8
Weighted chin up 3x8
Banded face pull 3x20

C. Conditioning

Row/ski 3x2k, rest 2:00

D. Metcon

15 RFT
100m run
2 sandbag over shoulder (150/100)

E. Gymnastics

6 rounds for quality, goal is unbroken. Rest as needed
5 T2B
5 pull up
5 C2BPU
5 bar MU

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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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Hope you guys enjoyed your deload week. We’re back into the grind. We’re adding another 10 lbs to our training maxes, so we’ll be at 90% of 1RM as training max +30. It’s going to get heavier.

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

BB RDL 3x12
DB Bulgarian split squat 3x10
Strict T2B 3x10

C. Conditioning

Run 5k

D. Metcon

15 AMRAP
3 squat clean (135/95)
6 T2B
9 bar facing burpees

E. Interval

4x4 AMRAP, rest 2:00
Run 400m into
3-6-9... HSPU
2-4-6... bar MU
Reset each round

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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

_________________________________________________

Today’s Suck Fest is a long bodyweight chipper. Keep the pace moderate but keep moving. The reps will add up quickly.

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A. Strength

OHP 4x8 @ 60%

B. Saturday Suck Fest

For time, wearing vest (20/14)
1 mile run
100 burpee pullups
1 mile run
200 hand release pushups
1 mile run
300 box step up (24/20)

C. Accessory

BB bench 3x8
Ring dip 3x12
I/Y/T 3x10

_________________________________________________

#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

_________________________________________________

Happy Friday crew. We’ve got a Saturday Suck Fest tomorrow so keep up the work. It’ll pay off when we hit the intensity again next week.

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A. Oly

Squat clean + power jerk 5x3 @ 70%

B. Accessory

DB/KB Arnold Z-press 3x8
BB RDL + shrug 3x10
Banded upright row 3x20

C. Metcon

20 AMRAP
250m row/ski
25 alternating DB snatch (50/35)
25 abmat situps

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#cronusfit #rltw #besomebody #earnit #paytheman