Functional Fitness
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22.2 tomorrow. We’ll see what the announcement holds for us.
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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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Today’s going to test your grip and pulling gymnastics. Make sure you guys are taking advantage of the rest day tomorrow.
A/B mandatory. Pick 1 out of C/D based on perceived weakness.
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A. Strength
12 min E2MOM (6 rounds)
2 clean and jerk
Work up to heavy double
B. Accessory
SIngle leg RDL 3x10
BB z-press 3x8
Banded face pull 3x20
C. Metcon
15 AMRAP
1-2-3... bar MU
2-4-6... OHS (115/75)
20 wall ball (20/14)
D. Gymnastics
8 AMRAP
3 deficit HSPU (4/2")
3 ring MU
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#cronusfit #rltw #besomebody #earnit #paytheman
Functional Fitness
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Straightforward pieces for today’s training. Practice your pacing on the interval piece.
A/B mandatory. Pick 1 out of C/D based on perceived weakness.
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A. Oly
9 min E90s (6 rounds)
2 snatches
work up to heavy double
B. Accessory
BB backrack weighted rear lunge 3x10
BB pendlay row 3x8
Strict T2B 3x10
C. Interval
5x3 AMRAP, rest 1:00 between
12 deadlift (225/165)
9 C2BPU
6 devil press (2x50/35's)
AMRAP pistols
D. Conditioning
Row 4x1k, rest 2:00 between
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#cronusfit #rltw #besomebody #earnit #paytheman
Functional Fitness
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Hopefully you guys had a great performance week 1. During the Open weeks, our volume is going to dip a little bit so that we don’t accrue too much training debt/stress so that we can hit the open workout hard on Friday.
A/B mandatory. Pick 1 out of C/D based on perceived weakness.
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A. Strength
12 min E2MOM (6 rounds)
3 back squat
Start ~70% and work up to heavy triple
B. Accessory
BB good morning 3x10
Weighted pistol 3x8
Chin up 3x10
C. Metcon
For time
200-150-100-50 double under
20-15-10-5 burpee box jump over (24/20)
12-9-6-3 ground to overhead (155/105)
D. Gymnastics
12 min EMOM (alternating)
8 C2BPU
12 T2B
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#cronusfit #rltw #besomebody #earnit #paytheman
Functional Fitness
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A/B mandatory. Pick 1 out of C/D based on perceived weakness.
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#cronusfit #rltw #besomebody #earnit #paytheman
Functional Fitness
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22.1 is here. You all should feel fairly prepared for this workout. We’ve hit these movements plenty of times before. This workout is all about cycling, keep your transitions fast. Wall walks and db snatches should be unbroken. The box jump overs will be your difference maker in terms of cycling speed. Get after it
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22.1
15 amrap
3 wall walks
12 dumbbell snatches (50/35)
15 box jump-overs (24/20)
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#cronusfit #rltw #besomebody #earnit #paytheman
Functional Fitness
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22.1 is here. Give your body a nice break and hit some active recovery work today and stay tuned for the workout announcement.
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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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Tomorrow’s the big day. Get a good nights sleep today, and rest up tomorrow.
A/B mandatory. Pick 1 out of C/D based on perceived weakness.
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A. Strength
Power clean + power jerk 6x3 @ 60-70%
B. Accessory
BB RDL + shrug 3x10
Bottom up KB press 3x8
Banded Paloff press 3x20
C. Metcon
15 AMRAP
12 power clean (115/75)
12 OHS (115/75)
12 C2BPU
D. Gymnastics
8 AMRAP
4 unbroken strict HSPU
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#cronusfit #rltw #besomebody #earnit #paytheman
Functional Fitness
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Like yesterday, keep the intensity at 70%-ish. Make sure you’re listening to your body and giving it some rest and recovery this weekend.
A/B mandatory. Pick 1 out of C/D based on perceived weakness.
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A. Oly
Power snatch 6x3 @ 60-70%
B. Accessory
BB Pendlay row 3x10
DB Z-press 3x8
I/Y/T 3x10
C. Metcon
15 AMRAP
18 DB Snatch (50/35)
12 deadlift (225/155)
6 strict HSPU
D. Conditioning
Row 8x500m, rest 1:00
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#cronusfit #rltw #besomebody #earnit #paytheman
Functional Fitness
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The open is finally here. We’re going to do a mini-deload for the first 3 days. For the open, we’ll plan for training days on mon/tues/wed, active recovery thurs, and then hitting the open workout on Friday. Saturday can be a training day/active recovery day, and Sunday can be re-test day.
A/B mandatory. Pick 1 out of C/D based on perceived weakness.
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A. Strength
Front squat 4x6 @ 60-70%
B. Accessory
Single leg KB RDL 3x10
Chin up 3x10
Strict T2B 3x10
C. Metcon
15 AMRAP
10 thruster (95/65)
10 T2B
10 burpee box jump over (24/20)
D. Gymnastics
8 AMRAP
3 bar MU
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#cronusfit #rltw #besomebody #earnit #paytheman
Functional Fitness
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Happy Saturday crew. The goal for the metcon is to go up each round, maxing out at 8 rounds. Feel free to increase the weight gains per round if you think you can make it to 8 rounds.
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A. Strength
OHP 5x5
B. Accessory
Single arm unsupported DB/KB row 3x12
Banded hip thrust 3x20
Dragon flag 3x6
C. Metcon
Every 4 minutes until failure (32 min cap, 8 rounds)
200m run
12 T2B
9 squat clean to overhead (95/65)*
Increased by 20/10 per round
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#cronusfit #rltw #besomebody #earnit #paytheman
Functional Fitness
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Happy Friday. We’ve got straightforward work pieces for today. Get after it.
A/B mandatory. Pick 2 out of C/D/E based on perceived weakness.
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A. Oly
9 min E90s (6 rounds)
2 clean and jerk
B. Accessory
Weighted pistol 3x8
Single arm landmine press 3x12 (ea arm)
I/Y/T 3x10
C. Metcon
10 AMRAP
15/12 cal row
3-6-9... OHS (115/75)
D. Interval
4 rounds, rest 2:00 between
500m row
25 alternating DB snatch (50/35)
20 alternating pistols
E. Gymnastics
8 AMRAP
50' handstand walk
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#cronusfit #rltw #besomebody #earnit #paytheman
Functional Fitness
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Active recovery day, 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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Hump day. There’s a lot of pressing today, so make sure you’re warming up properly.
A/B mandatory. Pick 2 out of C/D/E based on perceived weakness.
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A. Strength
Trap bar deadlift
Touch n go 5x8
B. Accessory
Weighted pull up 3x8
BB RDL + shrug 3x10
Strict T2B 3x10
C. Metcon
4 RFT
12 pull up
9 DB thruster (2x50/35's)
6 wall walk
D. Interval
4x4 AMRAP, rest 2:00
25 sandbag squats (100/70)
20 sandbag clean (100/70)
AMRAP deficit HSPU (4/2")
E. Gymnastics
8 AMRAP
1-2-3... ring MU
30 DU
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#cronusfit #rltw #besomebody #earnit #paytheman
Functional Fitness
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There’s a good amount of volume for today’s training. For D, you’ll be doing 100 cals on the rower with T2B and power snatches interspersed.
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 hi pull + hi hang snatch + OHS + hang snatch + OHS + Snatch
B. Accessory
BB Pendlay row 3x8
KB single arm Z-press 3x8 ea arm
Banded facepull 3x20
C. Metcon
For time
60 wallball (20/14)
30 burpee box jump overs (24/20)
60 wallball (20/14)
D. Metcon
For time
100 cal row
E2MOM, including 0:00
8 T2B
8 power snatch (115/75)
E. Conditioning
32 min E4MOM (8 rounds)
25 jump lunges (total)
400m run
25 air squats
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#cronusfit #rltw #besomebody #earnit #paytheman
