Functional Fitness
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Active recovery day. Get outdoors for a hike/walk. Alternatively, you can hit some low impact machine work - up to you.
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Active Recovery
1 hour hike/walk
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#cronusfit #rltw #besomebody #earnit #paytheman
Functional Fitness
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Hump day. The interval piece will really test your output.
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
Single arm bent over row 3x10 (ea arm)
BB Good morning 3x10
BB landmine cauldron 3x10 (ea direction)
C. Conditioning
20 min E2MOM (10 rounds)
25/20 cal row (AFAP)
D. Metcon
15 AMRAP
9 DB thruster (50/35's)
12 DB box step over (50/35 over 24/20)
15 box jump over (24/20)
E. Interval
For time:
100 shoulder to overhead
2:30 on/1:00 off
15/12 cal AB
9 DB front rack squat
AMRAP DB shoulder to overhead
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#cronusfit #rltw #besomebody #earnit #paytheman
Functional Fitness
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The interval piece will test your grip, focus on managing your fatigue throughout the piece.
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 3x8
DB/KB bulgarian split squat 3x12 (ea leg)
Weighted pull up 3x8
C. Conditioning
Row/ski 4x2k, rest 2:00
D. Interval
20 AMRAP, rest 1:00 between rounds
28 alternating DB snatch (50/35)
14 hang squat clean (115/75)
7 bar MU
E. Gymnastics
10 AMRAP
2-4-6... C2BPU
4-8-12... cal row
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#cronusfit #rltw #besomebody #earnit #paytheman
Functional Fitness
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We’re back into another minicycle. As a result, add another 10 lbs to your training max (20 total) from initial testing. We’ll finish this minicyle and then transition into a deload week.
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)
Weighted hip thrust 3x20
Strict T2B 3x12
C. Conditioning
40 min EMOM (alternating)
14/12 cal AAB
16/14 cal row
10 burpee box jump over (24/20)
Rest
D. Metcon
5 RFT
200m run
10 deadlift (225/155)
12 T2B
16 pistols (total)
E. Interval
6 rounds, rest 1:1
15/12 cal AAB
15 wall ball (30/20)
15 squat snatch (95/65)
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#cronusfit #rltw #besomebody #earnit #paytheman
Functional Fitness
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For today’s Suck Fest, we’ve got Bull, a hero WOD.
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A. Strength
Bench 1x5@ 75%, 2x3@85%, 1x1+@95%
B. Saturday Suck Fest
"Bull"
2 RFT
200 double-unders
50 overhead squats (135#)
50 pullups
1 mile run
C. Strongman
Sandbag bearhug carry 5x100'
D. Accessory
BB incline press 3x8
BB Curl 3x12
Weighted dip 3x12
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#cronusfit #rltw #besomebody #earnit #paytheman
Functional Fitness
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Happy Friday crew. Nothing crazy for today’s programming, you guys have had a long week. Enjoy your weekend
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%, 3+1@70%, 2x(3+1)@80%, 3x(3+1)@85%
B. Accessory
Weighted pistol 3x10 (ea leg)
BB Z-press 3x8
I/Y/T 3x10
C. Conditioning
Run 3x1 mile, rest 3:00
D. Interval
20 min E5MOM (4 rounds)
20 KB swing (70/53)
20/16 cal AB
20 KB goblet squat (70/53)
E. Gymnastics
8 AMRAP
2-4-6... C2BPU
4-8-12... pistols (total)
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#cronusfit #rltw #besomebody #earnit #paytheman
Functional Fitness
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For today’s active recovery, you guys will be hitting some pool work. Swim for 1600m. You can split it up however you want - 400’s, 200’s, 100’s, etc. Feel free to utilize training implements as well (fins, boards, etc).
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Active Recovery
Swim 1600m, split as desired
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#cronusfit #rltw #besomebody #earnit #paytheman
Functional Fitness
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This week has been pretty shoulder intensive, as a result, we’ve got an additional “accessory” piece for today. If your shoulders are feeling beat up, do the extra accessory piece.
A/B mandatory. Pick 1 out of C/D/E based on perceived weakness.
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A. Strength
Deadlift 1x5@ 75%, 2x3@85%, 1x1+@95%
B. Accessory
Snatch grip pendlay row 3x12
BB back rack rear lunge 3x12 (ea leg)
Landmine cauldron 3x10 (ea direction)
C. Conditioning
Row 6x1k, rest 2:00 between
D. Metcon
For time
100 alternating DB Snatch (50/35)
800m run
50 T2B
800m run
100 alternating DB hang clean and jerk (50/35)
E. Accessory
6 rounds, rest 1:00 between
50' KB farmers carry
10 kneeling KB halo (ea direction)
10 ring inverted row
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#cronusfit #rltw #besomebody #earnit #paytheman
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
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#cronusfit #rltw #besomebody #earnit #paytheman
