Functional Fitness

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Hope you guys all had a merry Christmas. We’re hitting a deload week this week and then a test week next. Take the time this week to recover and get your body feeling better. Shoot for a 70-80% effort this week.

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A. Strength

Squat 4x8

B. Metcon

30 min AMRAP

30 cal AAB
30 KB Goblet squat (53/35)
30 cal row/ski
30 V-up

C. Accessory

Single leg KB RDL 3x10 ea leg
KB Turkish get up 3x6 ea arm
Weighted pistols 3x10 ea leg
Strict T2B 3x10

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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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Merry Christmas Eve. If you’ve got the ability to get into the gym, hit the suck fest. If you can’t, we’ve got an alternate no equipment suck fest. Enjoy the day and make sure you’re spending it with those you care about.

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A. Strength

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

B. Saturday Suck Fest

12 days of Christmas
1 200m run
2 Snatch (135/95)
3 Muscle up
4 Devils Press (50/35)
5 HSPU
6 Burpee box jump over (24/20)
7 Pull up
8 BB front squat (135/95)
9 T2B
10 Power clean (135/95)
11 GHDSU
12 Shoulder to overhead (135/95)

1 200m run
2 HSPU
3 pistols (ea leg)
4 Yoga pushups
5 V-up
6 jump squats with leg tuck
7 burpees
8 jump lunges ea leg
9 shoulder taps (ea side)
10 hollow rocks
11 broad jumps
12 wall walks

C. Strongman

Zercher carry 5x100'

D. Accessory

BB OHP 3x6
Floor press 3x12
Barbell curl 3x12

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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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We’ve got a pretty long metcon for this Friday’s training. For the KB box step overs, you can hold the KB however you want. Typically on the shoulder is the most efficient.

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

Weighted pistol 3x8 ea leg
Single arm bent over row 3x10 ea arm
Banded face pull 3x20

C. Conditioning

Row/ski 5x1k, rest 2:00

D. Metcon

30 AMRAP
Run 400m
30 KB swing (70/53)
30 KB box step over (70/53 over 24/20)

E. Gymnastics

8 AMRAP
3 unbroken muscle ups

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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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Active recovery - you guys know the drill. Hop in the pool for some intervals. Otherwise, do some low impact cardio.

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Active Recovery

Swim 6x200m

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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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Hump day. Take your pick of the choices for today, they’re all good ones to focus on weaknesses.

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

Pendlay row 3x8
Banded hip thrust 3x20
Landmine cauldron 3x10 ea side

C. Conditioning

30 min E3MOM (10 rounds)
200m gasser (4x50m lengths)

D. Metcon

5 RFT
10 bodyweight bench
15 ring dips
20 cal row

E. Interval

5x3 AMRAP, rest 1:00
5 sandbag over shoulder (150/100)
10 C2BPU
Max reps single arm devil press (70/50)

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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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We’ve got a lot of gymnastics work today to offset some of the work from yesterday. Focus on your cycling.

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

Strict C2BPU 3x8
Single leg RDL 3x10 ea leg
I/Y/T 3x10

C. Conditioning

Run 3x1 mile, rest walk 3:00 between

D. Interval

20 AMRAP, rest 1:00 between rounds
10 T2B
15 burpee box jump over (24/20)
20 wall ball (20/14)

E. Gymnastics

12 AMRAP
1-2-3... bar MU
3-6-9... HSPU
10-20-30... DU

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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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This will be our last week of the 5/3/1 and our strength cycle. Hope you guys are able to spend time with your family this holiday season. We’ve got a lot of leg work today - get after it.

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

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A. StrengthBack squat 1x5@ 75%, 2x3@85%, 1x1+@95%

B. Accessory

BB front rack rear lunge 3x10 ea leg
BB good morning 3x10
Strict T2B 3x10

C. Conditioning

30 min row for max distance

D. Metcon

4 RFT
8 squat clean (185/125)
12 C2BPU
16 GHDSU

E. Interval

5 rounds, rest 2:00 between rounds
20/16 cal AAB
50' BB overhead lunge (95/65)
15 BB front squat (95/65)

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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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Today’s Suck Fest is all with a sandbag. You’ll be running with it each round - typically back rack will be the most efficient.

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A. Strength

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

B. Saturday Suck Fest

4 RFT with 75/50 sandbag
400m sandbag run run
25 sandbag burpee to overhead
25 sandbag front squat
25 sandbag shoulder to overhead
25 sandbag backrack box step over (24/20)

C. Strongman

Suitcase carry 5x100' ea arm AHAP

D. Accessory

BB floor press 3x10
DB hammer curl 3x12
Weighted dip 3x8

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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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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.

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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

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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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

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Active Recovery

Hike/walk 60 min

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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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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.

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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

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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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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.

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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 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)

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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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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.

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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

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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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

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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

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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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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.

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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

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#cronusfit #rltw #besomebody #earnit #paytheman