Functional Fitness
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Hop in the pool for active recovery. Keep your swim and movements light and comfortable - no need to push the pace.
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Active Recovery
Swim 45 min
E5MOM (9 rounds)
10 pushups, 20 rear lunges (total)
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#cronusfit #rltw #besomebody #earnit #paytheman
Functional Fitness
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Our metcons today are fairly similar - they have the same time domain with similar movements. Choose the one that has more challenging movements for you and drill efficiency.
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
Snatch grip pendlay row 3x10
Weighted pistol 3x8 ea leg
Banded facepull 3x20
C. Conditioning
Lunge walk 400m
D. Metcon
15 AMRAP
100-200-300... m run
4 wall walk
12 shoulder to overhead (95/65)
E. Metcon
15 AMRAP
100m run
10 DB box step over (50/35's over 24/20)
100m run
10 burpee box jump over (24/20)
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#cronusfit #rltw #besomebody #earnit #paytheman
Functional Fitness
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Straightforward "work” pieces today for training. Get after it.
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 front rack rear lunge 3x10 ea leg
Single arm DB/KB row 3x12
I/Y/T 3x10
C. Conditioning
30 min E3MOM (10 rounds, alternating)
400m run
500m row
D. Interval
18 min E3MOM (6 rounds)
20/16 cal AAB
10 hang squat clean (135/95)
E. Gymnastics
8 AMRAP
2-4-6-8... HSPU
1-2-3... sandbag over shoulder (150/100)
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#cronusfit #rltw #besomebody #earnit #paytheman
Functional Fitness
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This will be our last 5/3/1 cycle. As a result, you’ll be adding 50 lbs to your training maxes for this cycle. You’ve got a couple longer pieces today between the conditioning and metcon.
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 Good morning 3x10
Weighted pullup 3x8
Strict T2B 3x10
C. Conditioning
Row/ski 3x2k, rest 2:00
D. Metcon
25 AMRAP
25 thruster (65/45)
25 SDLHP (65/45)
25 lateral burpees
E. Interval
5 rounds, rest 1:1
30 wall ball (20/14)
15 alternating single arm devil press (50/35)
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#cronusfit #rltw #besomebody #earnit #paytheman
Functional Fitness
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Today’s Suck Fest is a long grinder and pure work capacity. If you don’t have a sandbag to do the get ups, do Turkish getups instead. Feel free to switch your hand for the suitcase carry as needed.
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A. Strength
Bench 1x5@ 75%, 2x3@85%, 1x1+@95%
B. Saturday Suck Fest
5 RFT
200m walking lunge
20 sandbag get ups (100/75)
200m KB suitcase carry (53/35)
20 KB single arm man makers (53/35, total)
C. Strongman
Sandbag bear hug carry 5x100'
D. Accessory
BB floor press 3x12
Weighted dip 3x12
Barbell curl 3x12
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#cronusfit #rltw #besomebody #earnit #paytheman
Functional Fitness
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You guys have a long time on the rower today. Get comfortable with different paces for each time interval.
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%, 3x2@90%
B. Accessory
BB RDL + shrug 3x10
Parallete L-sit flutter kick 3x20
Banded facepull 3x20
C. Conditioning
Row for max distance
1-2-3-4-5-6-7, 1:00 recovery between
D. Interval
5 rounds, rest 1:1
21/18 cal AAB
12 single arm devil press (50/35)
E. Metcon
3 RFT
30 cal row
20 GHDSU
10 sandbag over shoulder (150/100)
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#cronusfit #rltw #besomebody #earnit #paytheman
Functional Fitness
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Hop in the pool for today’s active recovery.
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Active Recovery
Swim 6x200m, rest as needed
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#cronusfit #rltw #besomebody #earnit #paytheman
Functional Fitness
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For the interval piece, each round will get harder. You’ll start with T2B, then pullups, and then C2B. The thruster weight will also increase each round. You have a pretty long rest between efforts, so see how high you can keep the intensity.
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
BB bent over row 3x12
BB front rack reverse lunge 3x10 ea leg
Banded half kneeling Paloff press 3x20 ea side
C. Conditioning
20 min E2MOM
20/16 cal AAB
D. Metcon
6 RFT
12 power snatch (115/75)
12 OHS (115/75)
12 bar facing burpees
E. Interval
3x8 AMRAP, rest 3:00
15/12 cal AAB
12 T2B/pullup/C2BPU
9 thruster (95/65, 115/75, 135/95)
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#cronusfit #rltw #besomebody #earnit #paytheman
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
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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
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#cronusfit #rltw #besomebody #earnit #paytheman
Functional Fitness
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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
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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.
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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
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#cronusfit #rltw #besomebody #earnit #paytheman
Functional Fitness
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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
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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.
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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)
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#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.
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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
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#cronusfit #rltw #besomebody #earnit #paytheman
