Functional Fitness
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Get outdoors and walk/hike for an hour.
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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 conditioning and interval piece, really try and push the pace. The conditioning piece is meant to be done as fast as possible, so you should have about a minute of rest after each 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
BB front rack box step up 3x8 (ea leg)
Single arm kroc row 3x12 (ea arm)
Strict T2B 3x10
C. Conditioning
30 min E90seconds (10 rounds, alternating)
12/10 cal AAB
10 burpee box jump over (24/20)
D. Metcon
For time
25 C2BPU
25 power clean (135/95)
25 pull up
25 power snatch (135/95)
25 T2B
E. Interval
15 min E3MOM (5 rounds)
5 sandbag over shoulder (150/100)
10 sandbag squat (150/100)
50' sandbag carry (150/100)
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#cronusfit #rltw #besomebody #earnit #paytheman
Functional Fitness
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A couple of good pieces today. Keep your transitions short on the metcon.
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
Snatch grip pendlay row 3x10
Bottom up KB Press 3x12 ea arm
I/Y/T 3x10
C. Conditioning
Row 3x2k, recovery row 2:00 between
D. Metcon
12 AMRAP
4 devils press (50/35)
8 T2B
8 DB thrusters (50/35)
4 bar MU
E. Gymnastics
8 AMRAP
2-4-6... strict HSPU
3-6-9... ring dip
30 double unders
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#cronusfit #rltw #besomebody #earnit #paytheman
Functional Fitness
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Happy Monday. It’s Christmas week, so don’t feel stressed/obligated to train per our usual schedule. Don’t forget to spend time with your family and enjoy the holiday season. Make up your sessions next week.
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
Single leg KB RDL 3x10 ea leg
Weighted pullup 3x10
Dragon flag 3x8
C. Conditioning
400m walking lunge
D. Metcon
5 RFT
12 pull up
9 hang squat clean (135/95)
6 shoulder to overhead (135/95)
E. Interval
5x3 AMRAP, rest 1:00, reset each round
15/12 cal AAB
15 KB goblet squat (53/35)
15 hand release pushups
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#cronusfit #rltw #besomebody #earnit #paytheman
Functional Fitness
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We’ve got another hero wod for today’s suck fest. Use the motivation to keep pushing.
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
"Will Lindsay"
Wearing 20/14 vest
10 RFT
3 devils press (55/35)
22 alternating DB lunge
19 air squats
C. Strongman
Sandbag bear hug carry 5x100'
D. Accessory
BB Bench 4x5
Weighted dip 3x12
Barbell curl 3x15
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#cronusfit #rltw #besomebody #earnit #paytheman
Functional Fitness
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Happy Friday. Today we’re testing your grip and pull. The metcon should be a relatively quick, but high intensity, piece. Keep your transitions quick and rest low.
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
BB pendlay row 3x10
DB alternating arnold Z-press 3x8 ea arm
I/Y/T 3x10
C. Conditioning
5 sets - running
1 min fast (1 mile pace)
2 min medium (5 mile pace)
3 min recovery
D. Metcon
3 RFT
21 C2BPU
15 squat clean (135/95)
9 strict HSPU
E. Gymnastics
12 AMRAP
1-2-3... bar MU
15 KB swing (53/35)
30 DU
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#cronusfit #rltw #besomebody #earnit #paytheman
Functional Fitness
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Hop in the pool for active recovery work. Keep the pace light. Hit the pushups and lunges every 5 minutes-ish.
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Active Recovery
Swim 45 min
E5MOM (9 rounds)
12 pushups, 16 rear lunges (total)
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#cronusfit #rltw #besomebody #earnit #paytheman
Functional Fitness
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Today’s all about the core/hip extension. We’ve had gassers on the program before, but if you’re unfamiliar, measure out a 50m stretch. A gasser is 3 down and backs, for a total of 6 lengths, 300m.
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 Z-press 3x8
Weighted chin up 3x10
Weighted hip thrust 3x20
C. Conditioning
30 min E3MOM (10 rounds)
300m gasser (50m length, 3 down/back)
D. Metcon
For time
1-2-3... 9-10
Sandbag over shoulder (150/100)
Ring dip
E. Metcon
12 AMRAP
10 power clean (135/95)
12 back squat (135/95 from ground)
14 box jump over (24/20)
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#cronusfit #rltw #besomebody #earnit #paytheman
Functional Fitness
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A little lighter volume today compared with yesterday. Hit the interval piece at a pretty high pace and use the time in between to rest. For the gymnastics piece, scale as needed, but keep the rounds challenging.
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
Bottom up KB Press 3x12 (ea side)
BB back rack rear lunge 3x12 (ea leg)
Banded face pull 3x20
C. Conditioning
Row 5x1k, rest 2:00
D. Interval
20 AMRAP, rest 1:00 between rounds
24 wall ball (20/14)
16/14 cal row
8 HSPU
E. Gymnastics
15 EMOM, alternating
4-6 ring MU
10-15 GHDSU
50 DU
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#cronusfit #rltw #besomebody #earnit #paytheman
Functional Fitness
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Onto the next cycle of the 5/3/1 cycle. We’ll be adding 40 lbs onto our training maxes for this cycle. We’ve got 2 more cycles of the 5/3/1 before we transition into an engine building cycle. Keep pushing, and you guys will see the results of your hard work in 7 weeks.
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
Reverse hyper 3x20
Strict T2B 3x12
C. Conditioning
Run 2 miles
Row 2k
Run 2 miles
D. Metcon
8 RFT
12 front squat (115/75)
9 T2B
6 devils press (50/35)
E. Interva
l15 min E3MOM (5 rounds)
10 burpee box jump over
10/8 cal AAB
10 DB thruster (50/35)
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#cronusfit #rltw #besomebody #earnit #paytheman
Functional Fitness
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We’ve been doing a lot of weighted vest Suck Fests, so this week should be a somewhat nice change of pace.
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A. Strength
OHP 1x5@ 75%, 1x3@85%, 1x1+@95%
B. Saturday Suck Fest
For time
1k row
50 DB devils press (50/35)
1k row
100 DB box step overs (50/35 over 24/20)
1k row
150 DB shoulder to overhead
1k row
C. Strongman
Zercher carry 5x100' AHAP
D. Accessory
BB Floor press 3x12
Weighted ring dip 3x10
DB hammer curl 3x12 (ea arm)
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#cronusfit #rltw #besomebody #earnit #paytheman
Functional Fitness
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Happy Friday crew. Start of the weekend with some solid training.
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%, 3x2@90%
B. Accessory
BB bent over row 3x12
BB front rack box step up 3x10 ea leg
Banded face pull 3x20
C. Conditioning
Row
7-6-5-4-3-2-1 minutes
Light row 1:00 between
D. Metcon
For time
800m run
21 deadlift (225/175)
21 bar facing burpees
400m run
15 deadlift (225/175)
15 bar facing burpees
200m run
9 deadlift (225/175)
9 bar facing burpees
E. Gymnastics
5 rounds, rest as needed
1-2-3 strict HSPU
1-2-3 kipping HSPU
Climb the ladder
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#cronusfit #rltw #besomebody #earnit #paytheman
Functional Fitness
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We’ve got the usual active recovery work. Hop on a machine or in the pool for some low impact work.
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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. Enjoy the active recovery day tomorrow. We’ve got a lot of work today, so 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@ 75%, 1x3@85%, 1x1+@95%
B. Accessory
Snatch grip pendlay row 3x10
Weighed chin up 3x8
Weighted hip thrust 3x20
C. Conditioning
20 min E2MOM (10 rounds)
20/16 cal row
D. Metcon
20 AMRAP
200m run
15 hang squat clean (115/75)
15 ring dip
E. Interval
8 rounds, rest 1:00 between
20 wall ball (20/14)
12 hand release pushups
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#cronusfit #rltw #besomebody #earnit #paytheman
Functional Fitness
_________________________________________________
We’ve got some gymnastics heavy pieces today. Keep your movement patterns efficient and work on cycling.
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%, 3x2@90%
B. Accessory
Alternating DB Z-press 3x8
BB bent over row 3x12
Strict T2B 3x10
C. Conditioning
Row/ski 5x4 min, recovery pull 1:00
D. Metcon
3 RFT
15 pull ups
10 hang power snatch (135/95)
15 T2B
10 devils press (50/35's)
E. Gymnastics
12 AMRAP
6 ring MU
24 pistols
60 DU
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#cronusfit #rltw #besomebody #earnit #paytheman
