Functional Fitness

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Deload week. The goal of this week is to give your mind and body a break. Shoot for a 60-70% effort this week so that you’ll be able to hit the next cycle hard. Take advantage of the deload.

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A. Strength

Squat 4x8 @ 60%

B. Accessory

Weighted walking lunge 3x12 ea leg
Single leg KB RDL 3x12
Banded Paloff press 3x20

C. Metcon

20 AMRAP
200m run
20 DB box step over (2x50/35's over 24/20)
20 hand release pushups

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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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Today’s Suck Fest is a chipper, with a twist. You’ll be doing farmer carries every 5:00, which will add up quickly. Focus on managing grip fatigue.

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

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A. Strength

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

B. Saturday Suck Fest

For time
75 burpee pullups
75 DB manmakers
75 sandbag ground to overhead (100/75)

Every 5:00, 100m DB farmer carry (35/20)

C. Strongman

Yoke carry 5x100' AHAP

D. Accessory

DB Arnold press 3x10
BB skull crusher 3x12
BB 21's, 3 sets

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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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Nothing crazy for today’s work. Get after it and 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

Banded BB Pendlay row 3x8
KB tempo goblet squat (4241) 3x8
Banded face pull 3x20

C. Conditioning

5k run

D. Metcon

4 RFT
15 burpee box jump over (30/24)
15 power snatch (115/75)
15 back squats from ground (115/75)

E. Gymnastics

6x50' handstand walk, rest as needed

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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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Take your pick of some low impact work. Do your stretching/prehab work and flush it out with the low impact work.

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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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For the interval piece, you’ll be doing a 200m run into AMRAP of DB box step over’s.

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

Strict C2BPU 3x10
BB bent over row 3x10
Banded hip thrust 3x20

C. Conditioning

20 min E2MOM
16/12 cal AAB

D. Metcon

For time
1500m row
50 wall ball (20/14)
20 deadlifts (135/95)
750m row
50 wall ball
20 deadlifts (225/155)

E. Interval

For time
50 DB box step over (50/35 over 24/20)
2:30 work, rest 1:00 between
200m run
AMRAP box step overs

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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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The interval piece is a tough one. The intensity goes up each round, so don’t go too hard out of the gate.

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 z-press 3x8
Weighted pistol 3x10 (ea leg)
I/Y/T 3x10

C. Conditioning

Row/ski 6x1k, rest 2:00

D. Interval

6 AMRAP
12 T2B
9 thruster (95/65)
rest 3:00
6 AMRAP
12 pull up
9 thruster (115/75)
rest 3:00
6 AMRAP
12 C2BPU
9 thruster (135/95)

E. Gymnastics

6 RFT
8 HSPU
12 ring dip
16 Abmat Sit up

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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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We’ve got one more 5/3/1 cycle and then a well deserved deload week. Keep the intensity up and pushing the pace. The conditioning piece is long, keep your pace at a 80%-ish so that your times are similar.

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

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A. Strength

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

B. Accessory

DB/KB bulgarian split squat 3x12 (ea leg)
BB good morning 3x12
Banded paloff press 3x20 ea side

C. Conditioning

40 min E10MOM (4 rounds)
Run 400m
Row 1000m
Run 400m

D. Metcon

5 RFT
15 ground to overhead (115/75)
12 T2B
9 bar facing burpees

E. Gymnastics

8 AMRAP
1-2-3... wall walk
10-20-30... DU

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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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Today’s Suck Fest is a partner chipper. Don’t sandbag it on the row to do more burpee pullups. Stay consistent on your movements.

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A. Strength

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

B. Saturday Suck Fest

Partner workout
For time: 300 burpee pullups
Partner 1: Row 500m
Partner 2: 3 wall walk
6 DB Manmakers (35/20)
AMRAP burpee pull ups

C. Strongman

Zercher carry 5x100'

D. Accessory

BB floor press 3x12
Banded tricep pushdown 3x20
Banded bicep curl 3x20

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#cronusfit #rltw #besomebody #earnit #paytheman

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