Functional Fitness

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Today is a lot of pressing/overhead work. Make sure you guys are doing the accessory work as a prehab to prevent overtraining injuries. For the gymnastics piece, climb the ladder as far as you can go, and then rest as needed between rounds.

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

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A. Oly

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

B. Accessory

BB RDL + Shrug 3x12
Bottom up KB press 3x10 (ea arm)
Banded face pull 3x20

C. Conditioning

AAB 4x100/75 cals, rest 3:00

D. Interval

6 rounds, rest 1:1
50 DU
8 squat clean (115/85)
50 DU
8 thruster (115/85)
50 DU
8 squat snatch (115/85)

E. Gymnastics

4 rounds, rest as needed between sets
1-2-3...
Unbroken strict HSPU
Unbroken kipping HSPU

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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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The conditioning piece is a tough one. It’ll start off fairly easy but by minute 16-ish, 8 rounds, it’ll start to accumulate fairly quickly.

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

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A. Strength

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

B. Accessory

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

C. Conditioning

EMOM, alternating, until unable to complete
20/15 cal row
1-2-3... burpees

D. Metcon

15 AMRAP
9 DB cluster (squat clean thruster) (2x50/35's)
12 DB box step over (50/35's over 24/20)
15 box jump over (24/20)

E. Interval

15 min E3MOM (5 rounds)
Run 200m
5 sandbag/Dball over shoulder (150/100)
8 C2BPU

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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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Today’s Suck Fest is all about the sandbag. You’ll be doing all the movements with the sandbag.

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A. Strength

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

B. Saturday Suck Fest

4 RFT
400m sandbag carry run (100/75)
25 sandbag power clean (100/75)
25 sandbag front squat (100/75)
25 sandbag shoulder to overhead (100/75)
25 sandbag facing burpees

C. Strongman

Zercher carry 5x100'

D. Accessory

BB pushpress 3x8
Barbell curl 3x12
Ring dip 3x12

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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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The goal for the interval piece is to work on your HSPU endurance while fatigued. We want to maximize the cals on the AAB, but the key is to recover between intervals.

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

B. Accessory

Single leg RDL 3x12 (ea leg)
Strict C2BPU 3x10
Banded facepull 3x20

C. Conditioning

Run 3 sets of 400m-800m-400m

Rest 1:00 between distances, rest 5:00 between sets

D. Metcon

10 AMRAP
3-6-9...
C2BPU
DB Thruster (50/35's)

E. Interval

10 rounds for max cal, 1 min on/1 min off (20 min)
8 strict HSPU
AMRAP cal AAB

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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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Our usual active recovery day. Go for a walk/hike or do an hour of low impact work.

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Active Recovery

Hike/walk 60 min

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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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If you want an extra challenge, you can do the metcon or gymnastics piece with a weighted vest. Otherwise, enjoy the active recovery tomorrow.

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

Pendlay row 3x8
Parallete L-sit flutter kick 3x20 (2 count)
I/Y/T 3x10

C. Conditioning

20 min E2MOM
12/10 cal AAB (AFAP)

D. Interval

24 min E6MOM (4 rounds)
400m ru n
10 strict pull-ups
10 devils press (50/35)

E. Gymnastics for time
12-16-20-24-28 pistols
10 box jump over (24/20)

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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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For the metcon, a bear complex is a clean, front squat, push press, back squat, push press. You can combine the movements (squat clean thruster, back thruster).

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

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A. Oly

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

B. Accessory

DB Bulgarian split squat 3x12 (ea leg)
Bottom up KB press 3x12 (ea arm)
Weighted pull up 3x8

C. Conditioning

Row/ski 3x2k, rest 2:00

D. Metcon

15 AMRAP
12 T2B
9 bar facing burpees
6 bear complex (115/75)

E. Gymnastics

8 AMRAP
2-4-6... bar MU
30 DU

_________________________________________________

#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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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.

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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)

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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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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.

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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

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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.

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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)

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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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Pool work for today’s active recovery. Enjoy.

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Active Recovery

Swim 8x200m, rest as needed

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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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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.

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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)

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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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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.

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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

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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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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.

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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

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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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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.

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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

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#cronusfit #rltw #besomebody #earnit #paytheman