Functional Fitness

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In addition to our strength testing, we’ll also have some other benchmark pieces. Take the opportunity to test your pacing so that you get a sense of intensity.

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

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A. Oly

Work up to 1RM Snatch

B. Accessory

Pendlay row 3x8
Bottom up KB press 3x12 ea arm
Banded facepull 3x20

C. Conditioning

E2MOM (until failure)
10-12-14... cal AAB

D. Metcon

DT
5 RFT
12 deadlift (155/105)
9 Hang power clean
6 push jerk

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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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Hopefully you guys are crushing some new PR’s. This was the longest strength cycle that we’ve done on this programming.

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

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A. Strength

Work up to 1RM Deadlift

B. Accessory

BB backrack rear lunge 3x8 ea leg
Landmine cauldron 3x10 ea direction
Kneeling banded paloff press 3x20

C. Conditioning

Run 3x1 mile, rest 8:00 between
Run each as fast as possible

D. Metcon

Cindy
20 AMRAP
5 pullups
10 pushups
15 squats

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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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Test week. Hope you guys enjoyed the deload week as this week will be tough. When working up to test a max, try something like 10x50%, 6x60%, 4x75%, 2x80%, 2x85%, 1x90%, 1x95%. You don’t want to spend too much time warming up or else it’ll become a conditioning piece.

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

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A. Strength

Work up to 1RM Backsquat

B. Accessory

Single leg KB/DB RDL 3x10
Strict C2BPU 3x8
Strict T2B 3x10

C. Conditioning

2k row for time

D. Metcon

For time
50-40-30-20-10 wallball (20/14)
100-80-60-40-20 double under

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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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Happy New Year’s eve. The end of one 2022 and the start of 2023. Grab a partner for today’s suck fest. You’ll essentially be doing the entire workout with a med ball, aside from the row. If you’re looking for a challenge, scale up the med ball.

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A. Strength

Bench 4x8

B. Saturday Suck Fest

For time with partner, split as needed
1 mile run with med ball (20/14)
100 medball GHDSU
200 cal row
300 wall ball
1 mile run with med ball

C. Accessory

DB Press 3x10
Barbell curl 3x10
Banded tricep extension 3x20

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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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Happy Friday. We’ll do a usual Suck Fest style workout for tomorrow. Enjoy the weekend - don’t forget next week will be test week.

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A. Strength

Deadlift 4x8

B. Metcon

30 AMRAP

50 cal row
40 jump lunges (total)
30 wall ball (20/14)
20 push press (95/65)

C. Accessory

Tempo pullup (3333) 3x5
BB Z-press 3x10
I/Y/T 3x10
Push up plank on rings 3x30s

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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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More of the same work. As you guys get older/more advanced in training, the deloads will mean more and more for longevity. Stay disciplined and really give your body a break.

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A. Oly

Squat clean + power jerk 5x3

B. Metcon

30 AMRAP

800m run
10 burpee pull up
20 box jump over (24/20)
30 DB snatch (50/35)

C. Accessory

DB bent over unsupported row 3x12 (ea arm)
BB Good morning 3x12
Bulgarian split squat 3x10 ea leg
Kneeling banded Pallof press 3x15 ea direction

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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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We’re doing long AMRAPS this week to keep the body moving, rather than for conditioning work.

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A. Oly

Power Snatch 5x3

B. Metcon

30 min AMRAP

1k row/ski
30 push-ups
40 single arm DB thruster (35/20)
50 Russian KB swing (53/35)

C. Accessory

Weighted pullup 3x8
Pendlay row 3x8
Banded face pull 3x20
Bottom up KB press 3x10

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#cronusfit #rltw #besomebody #earnit #paytheman

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)

_________________________________________________

#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

_________________________________________________

#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

_________________________________________________

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)

_________________________________________________

#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

_________________________________________________

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