Functional Fitness
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Our usual Thursday active recovery work. Hit some low impact cardio for 45 minutes and don’t forget your mobility and prehab work. We’ll hit the rest of this week hard.
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Active Recovery
45 min low impact cardio
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Functional Fitness
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C/D are similar pieces focusing on similar movement patterns albeit in different time domains.
A/B mandatory. Pick 2 out of C/D/E based on perceived weakness.
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A. Strength
8 min EMOM
5 touch and go deadlift
B. Accessory
Weighted pullup 3x8
BB good morning 3x12
Kneeling banded paloff press 3x20 ea side
C. Metcon
12 AMRAP
8 deadlift (225/155)
16 DB goblet squat (50/35)
24 alternating DB Snatch (50/35)
D. Interval
20 min AMRAP, rest 1:00 between rounds
25 DB goblet squat (50/35)
25 DB hang clean and jerk (50/35)
25 hand release pushups
E. Gymnastics
8 AMRAP
50' handstand walk
15 T2B
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Functional Fitness
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For the snatches, start at around 70% and work up to a heavy double. For D today, see how far you can get, 4-5 rounds is the goal.
A/B mandatory. Pick 2 out of C/D/E based on perceived weakness.
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A. Oly
12 E2MOM (6 rounds)
2 hang squat snatch
B. Accessory
BB pendlay row 3x8
Bottom up KB press 3x12 (ea arm)
Banded facepull 3x20
C. Metcon
5 RFT
15/12 cal row
12 power snatch (115/75)
9 box jump over (24/20)
D. Metcon
20 AMRAP
500m row
30 pistols (total)
15 T2B
15/12/9/6/3 ground to overhead*
*135/95, 185/125, 225/175, 275/205, 315/245
E. Conditioning
Run 8x400m, rest walk 2:00
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Functional Fitness
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For the gymnastics piece, pick between bar or ring, up to you based on your perceived weakness.
A/B mandatory. Pick 2 out of C/D/E based on perceived weakness.
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A. Strength
12 min E2MOM (6 rounds)
3 back squats - work up to heavy triple
B. Accessory
BB backrack rear lunge 3x10 (ea leg)
Single leg KB/DB RDL 3x12 (ea leg)
Strict T2B 3x10
C. Metcon
6 RFT
25 wallball (20/14)
10 C2BPU
D. Interval
4 RFT, rest 1:30 between rounds
15 bar facing burpees
12 front squat (155/105)
9 deficit HSPU (4/2")
E. Gymnastics
8 AMRAP
4 unbroken muscle ups
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Functional Fitness
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Today’s metcon is an amalgamation of 20.2 and 16.1, split in half. See if you can beat your reps on the second round compared to the first round. Enjoy.
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A. Strength
10 EMOM
2 DL - work up to heavy double
B. Accessory
L-sit pullup 3x8
Single arm DB/KB bent over row 3x12
Band pull apart 3x20
C. Metcon
2 rounds, rest 10:00 between
10 AMRAP
4 DB thruster (50/35)
6 T2B
24 DU
Rest 3 min
5 min max cal row
Rest 3 min
10 AMRAP
25' BB overhead walking lunge (95/65)
8 bar facing burpees
25' BB overhead walking lunge (95/65)
8 C2BPU
D. Gymnastics
12 min EMOM, alternating
50' HS walk
15 GHDSU
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Functional Fitness
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A lot of “work” pieces today. Retest on 20.1 and see how long you can hold the sprint. Everything else are straightforward work pieces.
A/B mandatory. Pick 2 out of C/D/E based on perceived weakness.
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A. Oly
10 EMOM 1 C+J - work up to heavy single
B. Accessory
Weighted pistol 3x10 (ea leg)
Landmine single arm row 3x12 (ea arm)
Landmine cauldron 3x10 ea direction
C. Metcon
20.1
10 RFT
8 ground to overhead (95/65)
10 bar facing burpees
D. Interval
20 min E2MOM (10 rounds), alternating A/B
A:
10 front squat (135/95)
8 HSPU
B:
300m run
E. Conditioning
20 min E2MOM (10 rounds)
25/20 cal row (AHAP)
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#cronusfit #rltw #besomebody #earnit #paytheman
Functional Fitness
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Active recovery day. You guys know the drill. Hit up some low impact cardio for 45 minutes. Don’t forget your mobility work.
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Active Recovery
45 min low impact cardio
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#cronusfit #rltw #besomebody #earnit #paytheman
Functional Fitness
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The interval piece today is meant to be a sprint. See how long you can hold the pace. The gymnastics piece is a gymnastics accessory piece - try to do each set unbroken on the bar. Rest as needed between sets.
A/B mandatory. Pick 2 out of C/D/E based on perceived weakness.
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A. Strength
Push press 5x5
Work up to heavy 5
B. Accessory
BB Pendlay row 3x8
Strict ring dip 3x10
Banded facepull 3x20
C. Metcon
5 RFT
30 wall ball (20/14)
20 alternating DB snatch (50/35)
10 C2BPU
D. Interval
4x3 AMRAP, rest 2:00 between
30/24 cal row
15 thruster (95/65)
AMRAP devils press (50/35's)
E. Gymnastics
5 rounds, rest as needed
5 T2B
5 pull up
5 C2BPU
5 bar MU
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Functional Fitness
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D is a long grinder of a metcon. 1 rep of the complex is 3 DB power clean, 3 DB front squat, 3 DB push press. The workout will get progressively harder as you go, so pace accordingly.
A/B mandatory. Pick 2 out of C/D/E based on perceived weakness.
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A. Oly
12 min E2MOM (6 rounds)
3 position hang snatch (hi, knees, low)
Work up to heavy set
B. Accessory
Single leg KB RDL 3x12 ea leg
Strict C2BPU 3x8
I/Y/T 3x10
C. Metcon
5 RFT
15/12 cal row
12 hang power snatch (115/75)
9 bar facing burpees
D. Metcon
20 AMRAP
1-2-3... DB Macho man (50/35)*
6-12-18... T2B
1 rep Macho man = 3 DB power clean, 3 DB front squat, 3 DB push press
E. Conditioning
Row/ski
8x500m, rest 1:00
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#cronusfit #rltw #besomebody #earnit #paytheman
Functional Fitness
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Happy Monday. We’re back to another week of training. We’ve got some good pieces to choose from today, so choose accordingly and 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
Every 2:30
5x5 - work up to heavy 5
B. Accessory
BB good morning 3x12
Strict T2B 3x10
Banded hip thrust 3x20
C. Metcon
15 AMRAP
8 shoulder to overhead (135/95)
12 KB Goblet squat (53/35)
16 KB weighted box step over ( single 53/35 over 24/20 box)
D. Interval
6 rounds, rest 1:00 between
40 DU
5 squat clean (135/95)
40 DU
5 thruster (135/95)
E. Gymnastics
For time
50 parallete HSPU (4/2")
Every 1:00 including 0:00
8/6 cal AAB
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#cronusfit #rltw #besomebody #earnit #paytheman
Functional Fitness
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We’ve got a couple long chipper’s for today’s "metcon” aka mini suck fest. 8:00 should be enough time to rest in between - you want to be completely recovered and feel almost cold before starting the next one.
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A. Strength
OHP 3x5
B. Accessory
Plank hold 3x30s
I/Y/T 3x10
Band pull aparts 3x20
C. Metcon
For time:
1k row
50 deadlifts (135/95)
1k row
40 bar facing burpees
1k row
30 shoulder to overhead (135/95)
Rest 8:00
800m run
30 HSPU
800m run
40 thruster (135/95)
800m run
50 C2BPU
D. Gymnastics
Handstand walk 5x100', rest as needed
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#cronusfit #rltw #besomebody #earnit #paytheman
Functional Fitness
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There’s a good amount of barbell work for today’s training between the oly, metcon, and interval work. The conditioning work isn’t too heavy, but keep in mind the total volume that you’re going to be dealing with today for training. Get after it.
A/B mandatory. Pick 2 out of C/D/E based on perceived weakness.
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A. Oly
12 min E2MOM (6 rounds) work up to heavy complex
Hang clean + Front squat + jerk + Clean + Jerk
B. Accessory
Snatch grip RDL 3x12
Weighted pistol 3x8
Banded facepull 3x20
C. Metcon
12 AMRAP
2-4-6... devil press (50/35)
1-2-3... wall walk
D. Metcon
12 AMRAP
1 squat snatch (155/105)
3 squat clean and jerk (155/105)
30 DU
E. Interval
24 min EMOM
1 round DT (12 DL, 9 hang power clean, 6 shoulder to overhead 155/105)
8 burpee pullups
18/15 cal row
Rest
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#cronusfit #rltw #besomebody #earnit #paytheman
Functional Fitness
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Active recovery work. Do some low impact cardio work for 45 minutes, don’t forget to stretch and do your prehab/rehab/mobility work.
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Active Recovery
45 min low impact cardio
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#cronusfit #rltw #besomebody #earnit #paytheman
Functional Fitness
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Hump day. Nothing crazy for today’s programming. If you don’t have handstand walks yet for the gymnastics piece, sub for 15 HSPU, or take the time to work on HSW. We’re almost guaranteed to see HSW this year.
A/B mandatory. Pick 2 out of C/D/E based on perceived weakness.
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A. Strength
Overhead squat 6x3
B. Accessory
BB backrack rear lunge 3x8
Strict T2B 3x10
Banded good morning 3x20
C. Metcon
For time
50 alternating DB Snatch (50/35)
25 HSPU
50 alternating DB hang clean and press (50/35)
25 C2BPU
50 alternating single arm DB thruster (50/35)
D. Interval
18 min E6MOM (3 rounds)
24/20 cal AAB
12 power clean (135/95)
24 box jump over (24/20)
E. Gymnastics
8 AMRAP
20 pistols
50' HSW
50 double under
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#cronusfit #rltw #besomebody #earnit #paytheman
Functional Fitness
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A couple good pieces to choose from today with different time domains/capacities. C is a good test of your overall metabolic conditioning. See how fast you can push the pace on the row while still hitting the WB/DU’s unbroken. D will test your DB snatch capacity. Focus on fast cycling. Lastly, the interval piece will really push your ability to move through the DB movements and hit the MU’s and recover.
A/B mandatory. Pick 2 out of C/D/E based on perceived weakness.
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A. Oly
8 min EMOM 1 snatch, work up to heavy single
B. Accessory
BB Pendlay row 3x8
Weighted box step up 3x10 ea leg
Bottom up KB press 3x12
C. Metcon
3 RFT
500m row
30 wallball (20/14)
60 double under
D. Metcon
9 AMRAP
10-20-30... alternating DB Snatch (50/35)
10 lateral burpee over DB between
E. Interval
2:00 on / 2:00 off for 25 bar MU (5 round cap)
16 DB box step over (50/35's)
8 devil press (50/35's)
AMRAP bar MU
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#cronusfit #rltw #besomebody #earnit #paytheman
