Functional Fitness
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Pool work for active recovery. Enjoy.
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Active Recovery
Swim
4x200m
4x100m
8x50m
Rest as needed between
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#cronusfit #rltw #besomebody #earnit #paytheman
Functional Fitness
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For the conditioning piece, try and push the pace on the sprints as they should be sprint-efforts (90%-ish). Your output will drop as you progress.
A/B mandatory. Pick 1 out of C/D/E based on perceived weakness.
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A. Strength
Deadlift 1x3@ 70%, 2x3@80%, 1x3+@90%
B. Accessory
BB Good morning 3x10
Weighted pistol 3x10 (ea leg)
Banded facepull 3x20
C. Conditioning
20 EMOM (alternating)
100m run (50m down and back)
15/12 cal AAB
D. Metcon
12 AMRAP
1-2-3... devils press (50/35)
2-4-6... T2B
E. Interval
24 min E3MOM (8 rounds)
15/12 cal AAB
12 box jump over (24/20)
9 power snatch (115/75)
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#cronusfit #rltw #besomebody #earnit #paytheman
Functional Fitness
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The gymnastics piece today is Cindy-esque. Vest is optional, feel free to wear one if you’re feeling up to it.
A/B mandatory. Pick 1 out of C/D/E based on perceived weakness.
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A. Oly
Snatch 1x3@60%, 3x3@70%, 2x3 @ 80%, 1x3@85%
B. Accessory
BB Pendlay row 3x10
Strict C2BPU 3x10
I/Y/T 3x10'
C. Conditioning
Row/ski 5x1k, light pull 2:00
D. Interval
25 min E5MOM (5 rounds)
200m run
10 sandbag over shoulder (150/100)
200m run
E. Gymnastics
21 min E90s (14 rounds)
20/14 vest optional
6 strict pullup
12 ring dip
18 air squat
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#cronusfit #rltw #besomebody #earnit #paytheman
Functional Fitness
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Hopefully you guys enjoyed the first week of our strength cycle. The weights won’t seem too heavy right off the bat, but the gradual increase in weight will pay off.
A/B mandatory. Pick 1 out of C/D/E based on perceived weakness.
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A. Strength
Back squat 1x3@ 70%, 2x3@80%, 1x3+@90%
B. Accessory
BB RDL 3x12
DB Bulgarian split squat 3x10 (ea)
Strict T2B 3x10
C. Conditioning
24 min E4MOM (6 rounds)
250m row
25 KB goblet squats (53/35)
250m row
D. Metcon
6 RFT
9 squat clean (135/95)
12 bar facing burpees
E. Gymnastics
12 EMOM, alternating
8 deficit HSPU
12 T2B
50 DU
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#cronusfit #rltw #besomebody #earnit #paytheman
Functional Fitness
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Today’s Suck Fest is just a slog. Keep moving and chipping away.
A/B mandatory. Pick 1 out of C/D/E based on perceived weakness.
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A. Strength
Bench 1x5@ 65%, 2x5@75%, 1x5+@85%
B. Saturday Suck Fest
8 RFT wearing 20/14 vest
800m run
8 strict pullups
16 pushups
24 wall ball (20/14)
C. Strongman
Farmer carry 5x100' AHAP
D. Accessory
DB neutral grip overhead press 3x8
Weighted dip 3x10
Banded bicep curl 3x20
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#cronusfit #rltw #besomebody #earnit #paytheman
Functional Fitness
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Happy Friday crew. Hopefully you guys are enjoying the strength pieces.
A/B mandatory. Pick 1 out of C/D/E based on perceived weakness.
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A. Oly
C+J 3+1@60%, 3x(3+1)@70%, 3x(3+1)@80%
B. Accessory
Bottom up KB press 3x12 (ea arm)
Weighted pistol 3x10 (ea leg)
Banded face pull 3x20
C. Conditioning
Row 4x1500, rest 2:00 between
D. Metcon
6 RFT
24/20 cal AAB
12 ground to overhead (135/95)
E. Gymnastics
For time: 50 strict C2BPU
Every break: 10 burpees
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#cronusfit #rltw #besomebody #earnit #paytheman
Functional Fitness
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Do some light impact work for today’s active recovery. Get your body moving and flush it out.
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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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The metcon today will really test your grip, be mindful of preserving it.
A/B mandatory. Pick 1 out of C/D/E based on perceived weakness.
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A. Strength
Deadlift 1x5@ 65%, 2x5@75%, 1x5+@85%
B. Accessory
BB Pendlay row 3x10
BB Good morning 3x12
BB curl 3x12
C. Conditioning
20 min E2MOM (10 rounds)
25/20 cal row
D. Metcon
For time
25 T2B
25 devils press (50/35)
25 pull up
25 DB squat clean thruster (50/35)
25 C2BPU
E. Gymnastics
16 EMOM, alternating
2 rope climbs
80 DU
18 pistols
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#cronusfit #rltw #besomebody #earnit #paytheman
Functional Fitness
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The snatches are also going to be done at your training max as well.
A/B mandatory. Pick 1 out of C/D/E based on perceived weakness.
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A. Oly
Snatch 1x3@60%, 3x3@70%, 3x3 @ 80%
B. Accessory
Weighted chin up 3x8
BB Z-press 3x8
I/Y/T 3x10
C. Conditioning
Run 5x800m, rest 2:00
D. Interval
For time
100 burpee box jump overs (1 min on/1 min off)
E. Gymnastics
8 AMRAP
4 bar MU
8 HSPU
12 KB goblet squat (70/53)
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#cronusfit #rltw #besomebody #earnit #paytheman
Functional Fitness
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We’re now going to transition into our strength cycle. This will be a 16-20 week strength cycle with a couple mini-deload weeks throughout. Like similar years, we’ll be doing similar to a 5/3/1 methodology. Utilizing your maxes from the last week, we’ll be calculating training maxes. Take 90% of your tested max from last week, we’ll be using that to calculate our percentages for this cycle. As far as this week you’ll be doing as many reps on the final set of 5+, shoot for 1-2 reps in reserve, so not a true maximal effort.
A/B mandatory. Pick 1 out of C/D/E based on perceived weakness.
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A. Strength
Back squat 1x5@ 65%, 2x5@75%, 1x5+@85%
B. Accessory
Single leg RDL 3x12 (ea leg)
Strict T2B 3x10
Bulgarian split squat 3x10 (ea leg)
C. Conditioning
30 min AAB for max cals
D. Metcon
4 RFT
8 sandbag over shoulder (150/100)
15 box jump over (24/20)
100 double unders
E. Interval
5 AMRAP
10 power clean (135/95)
15/12 cal AAB
Rest 2:00
5 AMRAP
10 front squat (135/95)
15/12 cal AAB
Rest 2:00
5 AMRAP
10 ground to overhead (135/95)
15/12 cal AAB
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#cronusfit #rltw #besomebody #earnit #paytheman
Functional Fitness
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Today’s Suck fest is a classic. We’ve done this one multiple times before and it serves as one of our own internal benchmarks.
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A. Strength
Work up to 1RM bench
B. Saturday Suck Fest
5 RFT
75 burpees
75 KBS (53/35)
75 air squats
800m run
C. Strongman
Yoke carry 5x100'
D. Accessory
OHP 3x5
Strict ring dip 3x10
BB curl 3x12
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#cronusfit #rltw #besomebody #earnit #paytheman
Functional Fitness
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FOr the conditioning piece today, you’ll be doing a max effort 500m and 400m run. The choice is up to you the order and recovery but rest as needed between efforts. The goal here is to get a baseline assessment of your times for future pieces.
A/B mandatory. Pick 1 out of C/D/E based on perceived weakness.
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A. Oly
Work up to 1RM C+J
B. Accessory
Pendlay row 3x8
BB RDL 3x10
Banded face pull 3x20
C. Metcon
Linda
For time
10-9-8-...3-2-1
Deadlift (295/220)
Bench (195/135)
Squat clean (145/105)
D. Conditioning
Each for time (rest as needed between)
500m row
400m run
E. Gymnastics
Barbara
5 RFT
20 pullups
30 pushups
40 situps
50 squats
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#cronusfit #rltw #besomebody #earnit #paytheman
Functional Fitness
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Active recovery/conditioning, the usual.
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Active Recovery
Swim 1000m
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#cronusfit #rltw #besomebody #earnit #paytheman
Functional Fitness
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Again, we’ve got several benchmarks for today - Nancy, Triple 3, and Annie.
A/B mandatory. Pick 1 out of C/D/E based on perceived weakness.
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A. Strength
Work up to 1RM Deadlift
B. Accessory
Weighted pullup 3x8
Strict T2B 3x10
Bottom up KB Press 3x12
C. Metcon
5 RFT
400m run
15 OHS (95/65)
D. Conditioning
For time
3000m row
300 DU
3 mile run
E. Gymnastics
For time
50-40-30-20-10
DU
Abmat sit up
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#cronusfit #rltw #besomebody #earnit #paytheman
Functional Fitness
_________________________________________________
We’re doing a lot of benchmarks this week as well as some strength testing. Keep these numbers in mind in the next cycle.
A/B mandatory. Pick 1 out of C/D/E based on perceived weakness.
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A. Oly
Work up to 1RM Snatch
B. Accessory
Single leg KB RDL 3x12
Weighted pistols 3x8 (ea leg)
I/Y/T 3x10
C. Metcon
For time
27-21-15-9
Cal row
Thruster (95/65)
D. Conditioning
For time
2 mile run
E. Gymnastics
Cindy
20 AMRAP
5 pullup
10 pushup
15 squat
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#cronusfit #rltw #besomebody #earnit #paytheman
