Functional Fitness

_________________________________________________

Nothing crazy for today’s programming. For the interval piece, focus on consistent rounds/pacing.

A/B mandatory. Pick 1 out of C/D/E based on perceived weakness.

_________________________________________________

A. Strength

Back squat 1x3@ 70%, 2x3@80%, 1x3+@90%

B. Accessory

BB front rack rear lunge 3x12 (ea leg)
BB RDL 3x10
Strict T2B 3x10

C. Conditioning

30 min E3MOM, alternating (5 rounds)
Run 400m
Row 500m

D. Metcon

For time
800m run
40 deadlifts (135/95)
600m run
30 power clean (135/95)
400m run
20 hang squat clean (135/95)

E. Interval

24 min E6MOM (4 rounds)
25/20 cal AAB
25 box jump overs (24/20)
25 wall ball (20/14)

_________________________________________________

#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

_________________________________________________

For the Suck Fest, one person will be doing a farmer carry with 35/18 KB’s while the other partner chips away at the movements. This workout is all about pacing and maintaining a consistent output. Don’t burn out too quickly.

_________________________________________________

A. Strength

Bench 1x5@ 65%, 2x5@75%, 1x5+@85%

B. Saturday Suck Fest

For time with a partner
Partner 1: 200m KB farmer carry (35/18's)
100 squat clean thruster (115/75)
100 burpee pullups
100 BB weighted box step over (115/75 over 24/20)
100 wall walk

C. Strongman

Farmer carry 5x100'

D. Accessory

DB Bench 4x12
Weighted dip 3x12
BB curl 3x15

_________________________________________________

#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

_________________________________________________

Hope you guys have a good weekend. The metcon today is a nice, long chipper. Push the pace on the back half and see how long you can hold on. If you don’t have handstand walks, spend the time doing HSW practice.

A/B mandatory. Pick 1 out of C/D/E based on perceived weakness.

_________________________________________________

A. Oly

C+J 3+1@60%, 3x(3+1)@70%, 2x(3+1)@80%, 1x(3+1)@85%

B. Accessory

BB Z-press 3x8
Weighted pull up 3x8
Banded Paloff press 3x20 (ea side)

C. Conditioning

Row/ski for max distance
1-2-3-4-5-4-3-2-1 min
Light pull 1:00 between

D. Metcon

For time
1000m row
30 bar facing burpees
20 ground to overhead (185/125)
30 bar facing burpees
1000m row

E. Gymnastics

8 rounds for quality
50' Handstand walk (rest as needed)

_________________________________________________

#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

_________________________________________________

Pool work for today’s active recovery. Enjoy.

_________________________________________________

Active Recovery

Swim 8x200m, rest as needed

_________________________________________________

#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

_________________________________________________

We’ve got a good amount of barbell work today. Make sure you’re taking the active recovery day tomorrow.

A/B mandatory. Pick 1 out of C/D/E based on perceived weakness.

_________________________________________________

A. Strength

Deadlift 1x5@ 65%, 2x5@75%, 1x5+@85%

B. Accessory

BB good morning 3x12
Bulgarian split squat 3x10 (ea leg)
Strict T2B 3x10

C. Conditioning

30 min E2MOM (15 rounds)
20/15 cal AAB

D. Metcon

5 RFT
200m run
10 T2B
10 shoulder to overhead (95/65, 115/75, 135/95, 155/105, 175/115)

E. Interval

15 AMRAP, rest :45 between rounds
4 bar MU
8 burpee box jump over (24/20)
12 power snatch (95/65)

_________________________________________________

#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

_________________________________________________

Unlike the strength 5/3/1, we’ll be keeping the training maxes the same for the oly work. Unlike the traditional strength work, oly work does not benefit as much from progressive overload.

A/B mandatory. Pick 1 out of C/D/E based on perceived weakness.

_________________________________________________

A. Oly

Snatch 1x3@60%, 3x3@70%, 2x3 @ 80%, 1x3@85%

B. Accessory

Snatch grip Sotts press 3x10
Pendlay row 3x10
I/Y/T 3x10

C. Conditioning

Run 3x1600m, rest 4:00

D. Interval

25 min E5MOM (5 rounds)
250/200m row
10 HSPU
15 deadlift (225/155)
20 KB Swing (70/53)

E. Gymnastics

10 AMRAP
3-6-9... C2BPU
40 double under

_________________________________________________

#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

_________________________________________________

This week we’re moving up in weight. This will be the cycle moving forward. Each 3 weeks, after finishing a 5/3/1 cycle, we’ll add 10 lbs to our training max for our weights. For example, if your training max was 365 last week, this week it will be 375, which you’ll use to base all of your numbers on.

A/B mandatory. Pick 1 out of C/D/E based on perceived weakness.

_________________________________________________

A. Strength

Back squat 1x5@ 65%, 2x5@75%, 1x5+@85%

B. Accessory

Weighted pistol 3x10 (ea leg)
Single leg RDL 3x12 (ea leg)
Strict C2BPU 3x8

C. Conditioning

5k row for time

D. Metcon

15 AMRAP
30 Wallball (20/14)
20 alternating DB Snatch (50/35)
10 lateral burpee over DB

E. Interval

6x3 AMRAP, rest 1:00 between
Reset each round
12/10 cal AAB
12 thruster (95/65)
12 pullup

_________________________________________________

#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

_________________________________________________

For today’s Suck Fest, we’ve got a hero workout - Manion. If you’re feeling up to it, throw on a vest for an additional suck.

_________________________________________________

A. Strength

Bench 1x5@ 75%, 2x3@85%, 1x1+@95%

B. Saturday Suck Fest

Manion (20/14 optional vest)
7 RFT
400m run
29 back squat (135/95)

C. Strongman

Farmer carry 5x100' AHAP

D. Accessory

DB single arm push press 3x8 ea arm
DB hammer curl 3x12
Banded tricep press 3x20

_________________________________________________

#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

_________________________________________________

Kick the long weekend off with some brutal conditioning pieces. We’ve got pure work capacity pieces today. Get after it and enjoy the weekend.

A/B mandatory. Pick 1 out of C/D/E based on perceived weakness.

_________________________________________________

A. Oly

C+J 3+1@60%, 2x(3+1)@70%, 2x(3+1)@80%, 2x(3+1)@85%

B. Accessory

Strict C2BPU 3x8
Band pull apart 3x20
Strict T2B 3x10

C. Conditioning

10 rounds for max cals
1:00 AAB
15 air squats
1:00 rest

D. Metcon

8 rounds for time
12 double KB swing (53/35)
8 double KB Box step over (53/35 over 24/20)
4 sandbag over shoulder (150/100)

E. Interval

25 min E5MOM (5 rounds)
15/12 cal row
15 back squats (from ground, 135/95)
15 bar facing burpees

_________________________________________________

#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

_________________________________________________

Active recovery day. Hit your prehab and mobility work on top of some light flush work.

_________________________________________________

Active Recovery

60 min low impact work

_________________________________________________

#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

_________________________________________________

We’ve got a couple good pieces to pick from today - there’s a lot of gymnastics movements to try and give your CNS a break after all the barbell movements this week.

A/B mandatory. Pick 1 out of C/D/E based on perceived weakness.

_________________________________________________

A. Strength

Deadlift 1x5@ 75%, 2x3@85%, 1x1+@95%

B. Accessory

Pendlay row 3x8
Bulgarian split squat 3x12 (Ea leg)
Band face pull 3x20

C. Conditioning

Run 8x400m, rest 2:00

D. Metcon

4 RFT
24/20 cal row
12 deadlift (225/165)
6 wall walk

E. Gymnastics

9 AMRAP
7 strict pull up
9/6 cal AB
11 strict ring dip

_________________________________________________

#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

_________________________________________________

For the gymnastics piece, choose a rep range that is 1/4-1/3 of your rep max. Focus maintaining efficient form throughout the rounds.

A/B mandatory. Pick 1 out of C/D/E based on perceived weakness.

_________________________________________________

A. Oly

Snatch 1x3@60%, 2x3@70%, 2x3 @ 80%, 2x3@85%

B. Accessory

Bottom up KB Press 3x10(ea arm)
Single leg RDL 3x12 (ea leg)
Parallete L-sit flutter kick 3x20 (2 count)

C. Conditioning

Row 4x2k, rest 2:00

D. Interval

5 rounds, rest 1:00 between
20 wall ball (20/14)
20 Abmat situps
20 alternating DB Snatch (50/35)
20 hand release pushups

E. Gymnastics

8 AMRAP
3-5 unbroken bar/ring MU

_________________________________________________

#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

_________________________________________________

Again, you’ll be doing an AMRAP of your final set. Shoot for 1-2 reps in reserve.

A/B mandatory. Pick 1 out of C/D/E based on perceived weakness.

_________________________________________________

A. Strength

Back squat 1x5@ 75%, 2x3@85%, 1x1+@95%

B. Accessory

Deficit BB RDL + shrug 3x10
BB front rack rear lunge 3x12 (ea leg)
Strict pullup 3x10 (weight optional)

C. Conditioning

30 min EMOM (alternating)
5 devils press (50/35)
20/16 cal row

D. Metcon

5 RFT
8 squat clean (135/95)
30 DU
12 shoulder to overhead (135/95)
30 DU

E. Interval

For time
15-12-9
Squat clean thruster (95/65)
Bar facing burpees
Rest 3:00
9-12-15
Squat clean thruster (95/65)
Bar facing burpees

_________________________________________________

#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

_________________________________________________

We’ve got a straightforward partner chipper for today’s suck fest. Split the reps as needed.

_________________________________________________

A. Strength

OHP 1x3@ 70%, 2x3@80%, 1x3+@90%

B. Saturday Suck Fest

For time, with a partner
50 squat Snatch (95/65)
150 cal AAB
50 thruster (115/75)
150 cal AAB
50 squat clean (135/95)
150 cal AAB
50 ground to overhead (185/125)
150 cal AAB
50 deadlifts (225/155)

C. Strongman

Sandbag bear hug carry 5x100'

D. Accessory

BB OHP 3x8
Barbell curl 3x20
Weighted dip 3x10

_________________________________________________

#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

_________________________________________________

We’ve got a bunch of conditioning pieces to choose from today. Get after it and enjoy your weekend.

A/B mandatory. Pick 1 out of C/D/E based on perceived weakness.

_________________________________________________

A. Oly

C+J 3+1@60%, 3x(3+1)@70%, 2x(3+1)@80%, 1x(3+1)@85%

B. Accessory

Single arm DB row 3x12 ea arm
BB front rack rear lunge 3x12 (ea leg)
DB Z-press 3x8

C. Conditioning

Run 8x400m, rest 2:00

D. Metcon

4 RFT
24 cal row
18 DB goblet squat (70/50)
12 DB snatch (70/50)

E. Metcon

12 AMRAP
6 bar MU
18 KB Swing (70/53)
30 wall ball (20/14)

_________________________________________________

#cronusfit #rltw #besomebody #earnit #paytheman