Functional Fitness

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Again, nothing super complicated for today’s programming. Work on your bar cycling for the interval piece.

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%, 3x2@90%

B. Accessory

Single leg KB RDL 3x10 ea leg
Weighted chin up 3x8
I/Y/T 3x10

C. Conditioning

Row 10x500m, rest 1:00

D. Interval

20 AMRAP, rest 1:00 between rounds
200m run
15 T2B
10 power clean and jerk (135/95)

E. Gymnastics

For time:
30 kipping HSPU
150 DU
20 strict HSPU
150 DU
10 deficit HSPU (4/2")

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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

_________________________________________________

It’s the last week of this 5/3/1 cycle. We’ve got one more and then we’ll end with a test week and deload before transitioning into Open prep. Nothing crazy for today’s programming, just work.

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

BB good morning 3x10
BB front rack box step up 3x8 (ea leg)
Strict T2B 3x10

C. Conditioning

1 mile run
2k row
1 mile run

D. Metcon

12 AMRAP
30 DB goblet squat (50/35)
20 alternating DB Snatch (50/35)
10 lateral burpee over DB

E. Interval

5 rounds, rest 1:00 between
20 wallball (20/14)
20 pistols (total)
20/16 cal AAB

_________________________________________________

#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

_________________________________________________

Grab a partner for today’s Suck Fest. One partner will run a 400m while the other chips away at the reps. Keep moving.

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A. Strength

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

B. Saturday Suck Fest

For time with a partner
Partner A: Run 400m
100 burpee pull ups
100 squat clean thruster (95/65)
100 sandbag box step over (100/75 over 24/20)
100 sandbag ground to overhead

C. Strongman

Zercher carry 5x100' AHAP

D. Accessory

BB floor press 3x12
Weighted dip 3x10
EZ bar curl 3x15

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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

_________________________________________________

Happy Friday all. Hope you guys had a great Thanksgiving with your family. Pure work pieces today for you guys. Get after it.

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

_________________________________________________

A. Oly

C+J 2@60%, 2@70%, 2@80%, 2x2@85%, 2x2@90%

B. Accessory

BB RDL + shrug 3x10
Weighted chin up 3x8
Banded face pull 3x20

C. Conditioning

AAB for max cals
5x5 min, 2:00 recovery between

D. Metcon

4 RFT
750m row
40 wall ball (20/14)

E. Gymnastics

For time
30 ring MU

_________________________________________________

#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

_________________________________________________

Happy Thanksgiving crew. We’re thankful for you guys, the followers. For your pre-turkey workout, hit up a deck of cards. You’ll do the reps per card you draw (J=11, Ace = 15). For the runs, 2-5=100m, 6-9=200m, 10-A=400m. Alternatively, get outside for a walk/hike. Enjoy the day.

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Thanksgiving
Deck of cards
Club = burpee
Spade = jump lunges (ea leg)
Heart = V-up
Diamond = run

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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

_________________________________________________

For the conditioning piece, hit each interval hard. They should be ~90% effort, shoot for 20-30 seconds on each effort. Enjoy the feast tomorrow.

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

_________________________________________________

A. Strength

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

B. Accessory

BB front rack box step up 3x8 (ea leg)
Single arm kroc row 3x12 (ea arm)
Strict T2B 3x10

C. Conditioning

30 min E90seconds (10 rounds, alternating)
12/10 cal AAB
10 burpee box jump over (24/20)

D. Metcon

20 AMRAP
20/16 cal row
20 KB swing (70/53)
20 KB weighted box step over (70/53 over 24/20)

E. Interval

15 min E3MOM (5 rounds)
5 sandbag over shoulder (150/100)
10 sandbag squat (150/100)
50' sandbag carry (150/100)

_________________________________________________

#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

_________________________________________________

The metcon today will be a test of your grip. Figure out a strategy to minimize the fatigue and maximize your output.

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

_________________________________________________

A. Oly

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

B. Accessory

Snatch grip pendlay row 3x10
Bottom up KB Press 3x12 ea arm
I/Y/T 3x10

C. Conditioning

Row 3x2k, recovery row 2:00 between

D. Metcon

12 AMRAP
4 devils press (50/35)
8 T2B
8 DB thrusters (50/35)
4 bar MU

E. Gymnastics

8 AMRAP
2-4-6... strict HSPU
3-6-9... ring dip
30 double unders

_________________________________________________

#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

_________________________________________________

Happy Thanksgiving week. We’ve got a standard training week, however, if you’re not able to get into the gym as per usual, don’t feel terrible about it. Make it up later after the holidays. For today’s conditioning piece, feel free to throw on a vest for the walking lunge.

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

_________________________________________________

A. Strength

Back squat 1x3@ 70%, 2x3@80%, 1x3+@90%

B. Accessory

Single leg KB RDL 3x10 ea leg
Weighted pullup 3x10
Dragon flag 3x8

C. Conditioning

400m walking lunge

D. Metcon

5 RFT
12 pull up
9 hang squat clean (135/95)
6 shoulder to overhead (135/95)E. Interval6 rounds, rest 1:00 between
20/16 cal AAB
12 single arm KB squat clean and jerk (70/53)

_________________________________________________

#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

_________________________________________________

We’ve got a hero WOD for today’s Suck Fest. It’s a good one, the lunges are no joke.

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A. Strength

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

B. Saturday Suck Fest

"Will Lindsay"
Wearing 20/14 vest
10 RFT
3 devils press (55/35)
22 alternating DB lunge
19 air squats

C. Strongman

KB suitcase carry 5x100'

D. Accessory

BB OHP 3x8
Weighted dip 3x12
Barbell curl 3x15

_________________________________________________

#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

_________________________________________________

We’ve got a lot of grip work for today’s pieces. Get after it.

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

_________________________________________________

A. Oly

C+J 2@60%, 2@70%, 2@80%, 2x2@85%, 1x2@90%

B. Accessory

BB pendlay row 3x10
DB alternating arnold Z-press 3x8 ea arm
I/Y/T 3x10

C. Conditioning

5 sets - running
1 min fast (1 mile pace)
2 min tempo (5 mile pace)
3 min recovery

D. Metcon

3 RFT
21 C2BPU
15 thruser (115/75)
9 strict HSPU

E. Gymnastics

12 AMRAP
1-2-3... bar MU
15 KB swing (53/35)
30 DU

_________________________________________________

#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

_________________________________________________

Active recovery day. If you’re not feeling the pool, feel free to hit an hour of low impact, zone 2 work. Get a good sweat and flush.

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Active Recovery

Swim 45 min

E5MOM (9 rounds)

12 pushups, 16 rear lunges (total)

_________________________________________________

#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

_________________________________________________

We’ve got a lot of good pieces to choose from today. The sandbag/ring dip metcon is deceptive - the sandbag’s will add up quickly. Enjoy the rest day tomorrow.

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

_________________________________________________

A. Strength

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

B. Accessory

BB Z-press 3x8
Weighted chin up 3x10
Weighted hip thrust 3x20

C. Conditioning

30 min E3MOM (10 rounds)
300m gasser (50m length, 3 down/back)

D. Metcon

For time
1-2-3... 9-10
Sandbag over shoulder (150/100)
Ring dip
100m run

E. Metcon

12 AMRAP
10 power clean (135/95)
12 back squat (135/95 from ground)
14 box jump over (24/20)

_________________________________________________

#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

_________________________________________________

For the interval piece, focus/work on your cycling speed. You’ll have about a 2:1 rest, so keep the pacing up.

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

_________________________________________________

A. Oly

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

B. Accessory

Bottom up KB Press 3x12 (ea side)
BB back rack rear lunge 3x12 (ea leg)
Banded face pull 3x20

C. Conditioning

Row 5x1k, rest 2:00

D. Interval

20 AMRAP, rest 1:00 between rounds
24 wall ball (20/14)
16/14 cal row
8 HSPU

E. Gymnastics

15 EMOM, alternating
4-6 ring MU
10-15 GHDSU
50 DU

_________________________________________________

#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

_________________________________________________

We’ve got another cycle of 5/3/1. We’ll be adding another 10 lbs to our training max again, so a total of 40 lbs from our original training max.

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

_________________________________________________

A. Strength

Back squat 1x5@ 65%, 2x5@75%, 1x5+@85%

B. Accessory

BB RDL 3x12
Reverse hyper 3x20
Strict T2B 3x12

C. Conditioning

Run 1.5 miles
Row 2k
Run 1.5 miles

D. Metcon

8 RFT
12 front squat (115/75)
9 T2B
6 devils press (50/35)

E. Interval

15 min E3MOM (5 rounds)
15/12 cal AAB
12 single arm DB thruster (50/35), switch every 6 reps
9 burpee box jump over (24/20)

_________________________________________________

#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

_________________________________________________

Today’s Suck Fest is all about Veterans Day. It’s a moderate chipper. It’s 11 rounds, so make sure you’re pacing appropriately. Enjoy your weekend.

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A. Strength

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

B. Saturday Suck Fest

Veterans Day
11 RFT
11 bar facing burpee
11 deadlift (135/95)
11 box jump over (24/20)
11 power clean (135/95)
11 pullup
11 shoulder to overhead (135/95)
Run 400m

C. Strongman

Zercher carry 5x100' AHAP

D. Accessory

BB Floor press 3x12
Weighted ring dip 3x10
DB hammer curl 3x12 (ea arm)

_________________________________________________

#cronusfit #rltw #besomebody #earnit #paytheman