Functional Fitness

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Hope you guys had a solid weekend. This is the last week before the open kicks off. We’ll push hard this week and have a mini deload next week before 22.1.

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

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A. Strength

Back squat 4x8

B. Accessory

Single leg RDL 3x12
Chin up 3x12
Dead bug 3x12

C. Metcon

For time
30-20-10
Thruster (95/65)
Bar facing burpees

D. Interval

20 min E4MOM (5 rounds)
21/18 cal ski
15 front squat (155/105)
9 power clean (155/105)

E. Gymnastics

16 min E2MOM (8 rounds)
6 strict HSPU
8 C2BPU
30 DU

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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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You’ve got 2 sets of 3x 6 minute AMRAPs for today’s training. Attack the first set and then try to beat your numbers on the second set.

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A. Strength

Bench press 5x5

B. Accessory

Weighted box step up 3x10 ea leg
Strict ring dip 3x12
Hollow rock 3x12

C. Metcon

2 rounds, rest 6:00 between
6 AMRAP
6 ring muscle ups
6 devils press
Rest 2:00

6 AMRAP
8 deadlifts (225/165)
8 bar facing burpees
8 HSPU
Rest 2:00

6 AMRAP
10 DB thruster (2x 50/35’s)
10 box jump over (24/20)
10 single arm devils press (50/35)

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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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A lot of “work” pieces today. Keep pushing the pace on each metcon/interval piece and see how long you can hold on.

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)
2 clean and jerk (work up to heavy double)

B. Accessory

BB RDL 3x10
Single arm DB row 3x12
Banded paloff press 3x20

C. Metcon

12 AMRAP
12 deadlift (135/95)
9 C2BPU
6 squat snatch (135/95)

D. Metcon

4x3 AMRAP, rest 1:00
10 ground to overhead (135/95)
10 burpee box jump over (24/20)
Max pistols in remainder

E. Gymastics

10 RFT
6 strict HSPU
18 air squats

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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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Active recovery day. Enjoy it.

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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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For the strength portion, use the first 4-5 minutes to work up to a moderate weight that you can hold for the last 5 minutes. For C, you’ll be doing the DB movements with 2 DB’s, so for the power cleans, make sure you’re tapping at least one head against the ground.

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

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A. Strength

10 min EMOM (10 rounds)
2 OHP

B. Accessory

Weighted chin up 3x8
Strict T2B 3x10
Banded face pull 3x20

C. Metcon

4 RFT
12 DB shoulder to overhead (50/35's)
12 T2B
12 DB power clean (50/35's)
50 DU

D. Interval

4 RFT, rest 1:00 between
20/16 cal AAB
30 alternating DB snatch (50/35)
15 ring dip

E. Gymnastics

8 AMRAP
1-2-3... ring MU
2-4-6... thruster (95/65)

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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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For the oly piece today, focus on economy/efficiency of movement, rather than weight. Otherwise, everything else today is self explanatory.

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

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A. Oly

12 min E90s (8 rounds)
4 touch n go power snatch

B. Accessory

Single leg KB RDL 3x10
BB pendlay row 3x8
I/Y/T 3x10

C. Metcon

For time
75 wallball (20/14)
2k row
75 wallball (20/14)

D. Metcon

For time
10/8/6/4/2 power clean (185/125)
15/12/9/6/3 bar facing burpees
60 DU

E. Conditioning

Row 5x1k, rest 2:00

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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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Happy Monday. Back into another week of training.

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

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A. Strength

9 min E90s (6 rounds)
3 back squats, work up to heavy triple

B. Accessory

BB backrack rear lunge 3x12 ea leg
Strict C2BPU 3x10
Banded good morning 3x20

C. Metcon

3 rounds, rest 1:1
3 RFT
20/15 cal row
12 pull up
8 burpee box jump over (24/20)

D. Interval

4 RFT, rest 1:00 between
2 rounds
12 push press (95/65)
16 front squat (95/65)
12 box jump over (24/20)

E. Gymnastics

Baby Mary
10 AMRAP
5 HSPU
10 pistols
15 pullups

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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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The metcon for today is an ascending snatch ladder. Keep your reps clean and see how long you can move with the weight.

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A. Strength

Deadlift 4x10 touch and go

B. Accessory

BB Good morning 3x10
Weighted hip thrust 3x15
Banded paloff press 3x20

C. Metcon

Every 5:00 until failure (25 min cap)
20/16 cal AAB
16 T2B
12 burpee box jump over (24/20)
8 squat snatch (95/65) - increase 20/15 per round

D. Gymnastics

For time
50 pushups
35 ring dips
20 muscle ups

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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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For the oly piece, the C+J’s are meant to be done in “barbell cycling” fashion with touch and go reps. Everything else for today’s training is straightforward work. Enjoy the weekend.

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

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A. Oly

5x4 power clean to push jerk touch and go

B. Accessory

BB pendlay row 3x10
Chin up 3x10
Dragon flag 3x6

C. Metcon

For time
24 T2B
36 single arm alternating DB thrusters (50/35)
24 burpees over DB
36 DB hang clean and jerk (50/35)
24 T2B

D. Metcon

3 RFT
400m run
15 squat cleans (115/75)
15 C2BPU

E. Conditioning

24 min E3MOM (8 rounds)
10/8 cal AAB
10 burpees
10/8 cal AAB

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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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The usual recovery work. You guys know the drill.

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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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For the strength portion, work up to a heavy-ish set of push presses. They should be touch and go, so don’t focus too much on the weight and more so quality movements.

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

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A. Strength

8 min EMOM
3 push press

B. Accessory

DB alternating Arnold Z-press 3x10
Weighted pistol 3x10 ea leg
I/Y/T 3x10

C. Metcon

15 AMRAP
25 alternating DB snatch (50/35)
20 cal row
15 ring dip

D. Interval

20 min E4MOM (5 rounds)
12 deadlift (155/105)
12 hang power clean (155/105)
12 shoulder to overhead (155/105)
12 bar facing burpees

E. Conditioning

36 min E3MOM (12 rounds) alternating
500m row
30/24 cal AAB

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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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A lot of overhead work for today’s training. Work up to a heavy complex for the snatches. Everything else today is pretty straightforward.

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)
Snatch + OHS + hang snatch + OHS

B. Accessory

Single leg KB RDL 3x12
Weighted pullup 3x8
Banded face pull 3x20

C. Metcon

For time
25 strict HSPU
50 box jump over (24/20)
75 wall ball (20/14)
100' hand stand walk

D. Metcon

15 AMRAP
5 devils press (50/35)
5 DB box step overs (50/35's over 24/20)
5 sandbag over shoulder (150/100)

E. Gymnastics

12 EMOM, alternating
50' HSW
24 pistols
15 GHDSU

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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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Last couple weeks to tidy things up for the Open. Keep focusing on recovery and sleep, as the movement patterns that get tested in the open are very similar, and we’ve been hitting the same movement patterns for a while, which increases the risk of repetitive overuse injuries.

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

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A. Strength

Back squat 5x5

B. Accessory

BB RDL 3x10
BB back rack weighted rear lunge 3x12 ea leg
Strict T2B 3x10

C. Metcon

5 RFT
15/12 cal AAB
12 thruster (95/65)
9 bar facing burpees

D. Interval

6 rounds, rest 1:00 between
8 devils press (50/35's)
12 C2BPU
60 DU

E. Gymnastics

10 EMOM
3 bar MU
15 air squats

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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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We’ve got a series of couplets today for our metcon session. Nothing complicated, just pure work.

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A. Strength

5x5 push jerk

B. Accessory

BB floor press 3x10
Strict ring dip 3x12
I/Y/T 3x10

C. Metcon

8 AMRAP
3-6-9-12...
Power clean (135/95)
T2B

Rest 4:00

8 AMRAP
3-6-9-12...
Box jump over
Thruster (95/65)

Rest 4:00

8 AMRAP
3-6-9-12...
HSPU
50 DU between sets of HSPU

D. Gymnastics

15 EMOM (alternating)
10 C2BPU
30 second hanging L-sit hold
10 strict T2B

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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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A couple good pieces to choose from today. Both C and D will test your high intensity capacity.

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 clean (hi, knees, low)
Work up to heavy complex

B. Accessory

BB RDL + Shrug 3x10
Landmine single arm press 3x12 ea arm
Landmine cauldron 3x10 ea side

C. Metcon

For time
2k row
30 thrusters (135/95)
20 burpee box jump over (30/24)

D. Interval

3 rounds, rest 3:00 between
15-12-9 ground to overhead (115/75)
Bar facing burpees

E. Conditioning

20 min E2MOM, wearing 20/14 vest
20 air squats
10 single arm devil press (50/35)
AFAP

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#cronusfit #rltw #besomebody #earnit #paytheman