Functional Fitness
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Hit your low impact work for today’s active recovery. Row, bike, swim, etc. Make sure you’re doing prehab and rehab work as well.
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Active Recovery
1 hour low impact work
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#cronusfit #rltw #besomebody #earnit #paytheman
Functional Fitness
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You’ll be doing some high intensity intervals for conditioning work today, 2 min on and 1 min off. The rest will not be enough to fully recover, so push the pace and see how long you can hold on.
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 row 3x12
BB Good morning 3x10
I/Y/T 3x10
C. Conditioning
24 min EMOM (8 rounds), alternating for max reps
Cal AAB
Burpee box jump over (24/20)
Rest
D. Metcon
For time:
50 sandbag over shoulder (150/100)
E2MOM, 5 back squat (from ground 135/95)
E. Interval
6 rounds, rest 90s between
60 DU
12 HSPU
9 OHS (115/75)
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#cronusfit #rltw #besomebody #earnit #paytheman
Functional Fitness
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For today’s conditioning work, grab a vest and do some lunges. Lunges are a low impact way of building capacity, so get after it. The gymnastics piece will be a test of your grip so pace your pullups appropriately.
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%, 2x2@90%
B. Accessory
Pendlay row 3x10
Bottom up KB Press 3x10 (ea arm)
Weighted pull up 3x8
C. Conditioning
Lunge 400m with 20/14 vest
D. Metcon
15 AMRAP
20/16 cal AAB
10 ground to overhead (135/95)
20/16 cal AAB
10 power snatch (135/95)
E. Gymnastics
For time:
40 T2B
30 pull-ups
20 C2BPU
10 bar MU
Every break, 30 DU
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#cronusfit #rltw #besomebody #earnit #paytheman
Functional Fitness
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Happy Halloween crew. Don’t go HAM on the candy today.
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 RDL + shrug 3x10
Bulgarian split squat 3x12 (ea leg)
Strict T2B 3x10
C. Conditioning
For time:
Row 2k
Run 1 mile
Row 2k
D. Metcon
10 RFT
12 alternating DB snatch (50/35)
8 lateral burpee over DB
6 single arm DB thruster (with one arm, switch each set)
E. Interval
4x4 AMRAP, rest 2:00
Run 200m
into
20 wallball (20/14)
20 KB swing (70/53)
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 good one. The clusters will increase every round. Don’t come out too fast as it’ll add up quickly.
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A. Strength
Bench 1x5@ 65%, 2x5@75%, 1x5+@85%
B. Saturday Suck Fest
For time:
Run 1 mile
Into 4 rounds
20 T2B
20 bar facing burpees
20 squat clean thruster (95/65)
Weights ascend as 115/75, 135/95, 165/115
Run 1 mile
C. Strongman
Sandbag bear hug carry 5x100'
D. Accessory
BB bench 3x8
Ring dip 3x12
BB curl 3x12
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#cronusfit #rltw #besomebody #earnit #paytheman
Functional Fitness
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A couple long pieces for today’s training. You should pace the conditioning work at your 5 mile/5k times.
A/B mandatory. Pick 1 out of C/D/E based on perceived weakness.
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A. Oly
C+J 2@60%, 2@70%, 2@80%, 2x2@85%, 1x2@90%
B. Accessory
DB Z-press 3x10
Single leg DB/KB RDL 3x12 (ea leg)
I/Y/T 3x10
C. Conditioning
For time
Row/ski 2k
Run 1600m
Row/ski 1500m
Run 1200m
Row/ski 1k
Run 800m
D. Metcon
20 AMRAP
50 wallball (20/14)
25 overhead squat (115/85)
10 devils press (50/35's)
E. Gymnastics
8 AMRAP
2-4-6... strict HSPU
30 double under
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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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Straightforward work for today’s training. Work on your cycling in the metcon.
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 DB/KB row 3x12 (ea arm)
BB good morning 3x8
Banded paloff press 3x20 (ea direction)
C. Conditioning
30 min E3MOM (10 rounds)
Row/ski 500m
D. Metcon
6 RFT
8 deadlift (275/185)
16 pistol
200m run
E. Interval
6 rounds for time, rest 1:00 between
15 hang power clean (135/95)
12 front squat (135/95)
9 front rack rear lunge (ea leg, 135/95)
6 bar facing burpees
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#cronusfit #rltw #besomebody #earnit #paytheman
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
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#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
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#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
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#cronusfit #rltw #besomebody #earnit #paytheman
Functional Fitness
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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)
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#cronusfit #rltw #besomebody #earnit #paytheman
Functional Fitness
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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
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#cronusfit #rltw #besomebody #earnit #paytheman
