Functional Fitness

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You might want to sprint the metcon piece today, but be careful, 15 rounds will add up quickly. For the gymnastics piece, it’s all about accumulating volume/endurance in your pulling. Rest as needed.

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

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A. Oly

Snatch 2@60%, 2@70%, 2@80%, 2x2@85%, 1x2@90%

B. Accessory

BB Pendlay row 3x8
Weighted chin up 3x8
Banded face pull 3x20

C. Conditioning

Run 4x800, rest 2:00

D. Metcon

15 RFT
12/8 cal AAB
2 sandbag over shoulder (150/100)

E. Gymnastics

6 rounds for quality, goal is unbroken. Rest as needed
5 T2B
5 pull up
5 C2BPU
5 bar MU

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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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We’re back into the second part of our strength cycle. We have another 3x 5/3/1 cycles. For this week, we’re adding another 10 lbs to our training maxes, so we’re up to +30.

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

BB RDL 3x12
DB Bulgarian split squat 3x10
Strict T2B 3x10

C. Conditioning

Row 5k, E2MOM
8 burpees over rower

D. Metcon

15 AMRAP
6 squat clean (135/95)
9 T2B
12 box jump over (30/24)

E. Interval

4x4 AMRAP, rest 2:00
Run 400m into
3-6-9... HSPU
2-4-6... bar MU
Reset each round

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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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Throw on a vest for today’s Suck Fest. It’s a decently long chipper. Enjoy.

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A. Strength

DB Bench 4x8

B. Saturday Suck Fest

For time, wearing vest (20/14)
1 mile run
100 burpee pullups
1 mile run
200 hand release pushups
1 mile run
300 box step up (24/20)

C. Accessory

DB press 3x8
Ring dip 3x12
I/Y/T 3x10

_________________________________________________

#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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More of the same. Take advantage of the weekend and hit next week hard. We’ll go back into our strength cycle.

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A. Oly

Squat clean + power jerk 5x3 @ 70%

B. Accessory

DB/KB Arnold Z-press 3x8
BB RDL + shrug 3x10
Banded upright row 3x20

C. Metcon

20 AMRAP
250m row/ski
25 alternating DB snatch (50/35)
25 abmat situps

_________________________________________________

#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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Choose whatever you want for low impact work - walk, hike, swim, bike, etc.

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Active Recovery

1 hour low impact

_________________________________________________

#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

_________________________________________________

Keep up the light work.

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A. Strength

Deadlift 4x8 @ 60%

B. Accessory

Single arm DB/KB pendlay row 3x12 (ea arm)
Weighted hip thrust 3x15
Banded good morning 3x20

C. Metcon

20 AMRAP
20/16 cal AAB
20 KB swing (53/35)
20 KB goblet squats (53/35)

_________________________________________________

#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

_________________________________________________

You should not be sore after this week. If you’re sore at any point, you’re doing too much.

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A. Oly

Power Snatch 5x3 @ 70%

B. Accessory

Weighted pull up 3x8
Single arm DB press 3x8 ea arm
Banded face pull 3x20

C. Metcon

20 AMRAP
9 Devils press (50/35)
6 wall walk
50 DU

_________________________________________________

#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

_________________________________________________

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

_________________________________________________

#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

_________________________________________________

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

_________________________________________________

#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

_________________________________________________

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.

_________________________________________________

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

_________________________________________________

#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

_________________________________________________

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

_________________________________________________

#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

_________________________________________________

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.

_________________________________________________

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

_________________________________________________

#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

_________________________________________________

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.

_________________________________________________

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

_________________________________________________

#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

_________________________________________________

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.

_________________________________________________

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

_________________________________________________

#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

_________________________________________________

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

_________________________________________________

#cronusfit #rltw #besomebody #earnit #paytheman