Functional Fitness

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We’ve got a pretty light day today for training. For the conditioning piece, really push yourself with the pacing - you should be tired at the end of the run.

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

BB RDL + shrug 3x10
Parallete L-sit hold 3x30s
Banded face pull 3x20

C. Conditioning

3 mile Farlek run
Randomly alternate between recovery, tempo and threshold pace

D. Metcon

For time
40 C2BPU
80 wall ball (20/14)
120 KB swing (53/35)

E. Gymnastics

6 RFT
40 DU
20 hand release pushups
20 abmat situps

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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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Active recovery/conditioning work depending on how you feel.

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Active Recovery

10 rounds
100m swim
10 pushups
15 air squats

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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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For the interval piece, if you don’t have HSW (handstand walk), sub for 9 HSPU’s instead.

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

Landmine single arm row 3x10
Weighted hip thrus 3x20
I/Y/T 3x10

C. Conditioning

Row/ski 4x2k, rest 2:00

D. Metcon

12 AMRAP
6 sandbag over shoulder (150/100)
12 barbell front squat (135/95)
18 pistols

E. Interval

3 rounds, rest 1:1
3 rounds
12/10 cal AAB
50" HSW/9 HSPU
6 axle/fat bar deadlift (225/155)

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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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The gymnastics piece will be done as a “death by” style. If you haven’t done it before, it’s EMOM, where you go up by 1 rep each round until you can’t complete. If you don’t have at least 8 deficit HSPU’s, do them strict, or kipping regular.

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

Snatch grip pendlay row 3x8
Bottom up KB press 3x12 (ea arm)
Weighted ring dip 3x12

C. Conditioning

40 min EMOM for max reps (10 rds, alternating)
15/12 cal AB
15/12 cal row
6 devil press (50/35)

D. Metcon

For time:
3 rounds
3 bar MU
6 thruster (135/95)
9 DB hang clean and jerk (50/35)
2 rounds
9 pull up
12 thruster (115/75)
15 alternating DB snatch (50/35)
1 rounds
15 C2BPU
18 thruster (95/65)
21 single arm DB devils press (50/35)

E. Gymnastics

Death by deficit HSPU
1-2-3... (4/2")

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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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Straightforward pieces for today’s programming.

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 deficit RDL 3x12
DB weighted box step up 3x12 (ea leg)
Strict T2B 3x10

C. Conditioning

Row 20 min for max cals
E2MOM, 6 burpees over rower

D. Metcon

4 RFT
8 front squat (135/95)
12 bar facing burpees
24 cal row

E. Interval

The Chief
5x3 AMRAP, rest 1:00
3 power clean (135/95)
6 pushups
9 air squats

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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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We’ve got a long chipper for today’s suck fest. Throw a vest on if you’re feeling up for a challenge.

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A. Strength

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

B. Saturday Suck Fest

For time
1 mile run
100 burpee C2BPU
1 mile run
100 Devil press (50/35)
1 mile run
100 DB box step over (50/35 over 24/20)

C. Strongman

Farmer carry 5x100' AHAP

D. Accessory

BB Z press 3x10
Barbell curl 3x15
Weighted dip 3x12

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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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For the metcon, if you go unbroken on the strict HSPU’s, sub for deficit HSPU’s. For the gymnastics piece, you’ll be doing some gymnastics bar work. Rest as needed between sets.

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

Pendlay row 3x10
Plank hold 3x60s
Banded face pull 3x20

C. Conditioning

Run 4x1200m, rest walk 2:00

D. Metcon

4 RFT
15 pullups
12 squat snatch (115/75)
9 strict HSPU

E. Gymnastics

5 rounds for quality - AMRAP of
1-2-3-4...
T2B
pull up
C2BPU
bar MU

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#cronusfit #rltw #besomebody #earnit #paytheman

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.

_________________________________________________

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