Functional Fitness

_________________________________________________

For the metcon piece, split up the KB cleans as you see fit, however, the goblet squats must be unbroken. It’ll be a good test of your legs and lungs.

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
DB box step up 3x8 ea leg
I/Y/T 3x10

C. Conditioning

AAB for max cals
1-2-3-4-4-3-2-1 minutes
Light pedal 1:00 between

D. Metcon

15 AMRAP
200m run
20 single arm KB clean (70/53)
20 unbroken KB goblet squat (70/53)

E. Gymnastics

Every 2 minutes until failure
Row 250m
5-7-9... T2B
10-14-18... pistols

_________________________________________________

#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

_________________________________________________

Active recovery day. Hit whatever you guys want. You guys know the drill at this point.

_________________________________________________

Active Recovery

Hike/walk 60 min

_________________________________________________

#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

_________________________________________________

A barbell bear complex is a clean, front squat, overhead, back squat, and overhead. You can combine the movements into squat clean thruster into back rack thruster.

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

Weighted chin up 3x8
Single arm DB/KB row 3x12
Banded Paloff Presss 3x20 ea side

C. Conditioning

20 E2MOM (10 rounds)
20/16 cal row

D. Metcon

4 RFT
4 BB bear complex (135/95)
8 devils press (50/35)
24/20 cal AAB

E. Metcon

20 AMRAP
12 deadlift (225/155)
12 burpee box jump over (24/20)
12 T2B

_________________________________________________

#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

_________________________________________________

For the gymnastics piece, scale the HSPU as needed. You should be able to complete the piece in 5-6 rounds, so scale up/down as needed.

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 3x8 ea arm
Banded face pull 3x20

C. Conditioning

30 min E3MOM (10 rounds)
Row 500m

D. Metcon

For time:
200 cal AAB
E2MOM, including 0:00
8 DB squat clean thruster (50/35's)

E. Gymnastics

For time:
50 strict HSPU
Every break
5 sandbag over shoulder (150/100)

_________________________________________________

#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

_________________________________________________

2 more weeks of our strength block. Nothing complicated for today’s training - just straightforward work pieces.

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
BB good morning 3x8
Strict T2B 3x10

C. Conditioning

For time
Run 1 mile
Row 2000m
Run 1 mile

D. Metcon

15 AMRAP
20 alternating DB Snatch (50/35)
15 box jump over (24/20)
10 front squat (135/95)

E. Interval

6 RFT, rest 1:00 between
80 DU
30 KB swing (70/53)
10 C2BPU

_________________________________________________

#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

_________________________________________________

Today’s Suck Fest is a lot of reps. Keep moving and keep your transitions fast.

_________________________________________________

A. Strength

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

B. Saturday Suck Fest

100 RFT
1 burpee pull up
3 wallball (30/20)
5 KB swing (70/53)

C. Strongman

Farmer carry 5x100' AHAP

D. Accessory

BB floor press 3x12
Poundstone curl

_________________________________________________

#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

_________________________________________________

Happy Friday crew. Nothing complicated for today’s training. Enjoy your weekend.

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

DB Z-press 3x8
Strict C2BPU 3x8
Banded Paloff press 3x20

C. Conditioning

Run 3 sets of 400m-800m-400m, rest 1:00 between distances, rest 5:00 between sets

D. Metcon

4 RFT
50' BB backrack walking lunge (135/95)
15 box jump over (24/20)
21 pullups

E. Gymnastics

8 AMRAP
4 muscle up (ring or bar)
12 GHDSU

_________________________________________________

#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

_________________________________________________

Hop in the pool for active recovery. Keep your swim and movements light and comfortable - no need to push the pace.

_________________________________________________

Active Recovery

Swim 45 min

E5MOM (9 rounds)

10 pushups, 20 rear lunges (total)

_________________________________________________

#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

_________________________________________________

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.

_________________________________________________

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)

_________________________________________________

#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

_________________________________________________

Straightforward "work” pieces today for training. Get after it.

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

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)

_________________________________________________

#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

_________________________________________________

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.

_________________________________________________

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)

_________________________________________________

#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

_________________________________________________

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.

_________________________________________________

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

_________________________________________________

#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

_________________________________________________

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.

_________________________________________________

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)

_________________________________________________

#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

_________________________________________________

Hop in the pool for today’s active recovery.

_________________________________________________

Active Recovery

Swim 6x200m, rest as needed

_________________________________________________

#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

_________________________________________________

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.

_________________________________________________

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)

_________________________________________________

#cronusfit #rltw #besomebody #earnit #paytheman