Functional Fitness

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The metcon today is both conditioning and strength. It’ll be difficult to get past the round of 275 but give it a shot.

A/B mandatory. Pick 2 out of C/D/E based on perceived weakness.

_________________________________________________

A. Oly

12 E2MOM (6 rounds)
2 snatch, work up to heavy double

B. Accessory

BB pendlay row 3x8
Bottom up KB press 3x12 (ea arm)
Banded facepull 3x20

C. Metcon

5 RFT
20/16 cal row
12 power snatch (115/75)
9 box jump over (24/20)

D. Metcon

20 AMRAP
500m row
30 pistols (total)
15 T2B
15/12/9/6/3 ground to overhead*

*135/95, 185/125, 225/175, 275/205, 315/245

E. Conditioning

Run 8x400m, rest walk 2:00

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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

_________________________________________________

Hope you guys had a great weekend. We’ve got another couple weeks of hard training until the open arrives. Nothing crazy for today’s training.

A/B mandatory. Pick 2 out of C/D/E based on perceived weakness.

_________________________________________________

A. Strength

12 min E2MOM (6 rounds)
3 back squats - work up to heavy triple

B. Accessory

BB backrack rear lunge 3x10 (ea leg)
Single leg KB/DB RDL 3x12 (ea leg)
Strict T2B 3x10

C. Metcon

6 RFT
25 wallball (20/14)
10 C2BPU

D. Interval

4 RFT, rest 1:30 between rounds
15 bar facing burpees
12 front squat (155/105)
9 deficit HSPU (4/2")

E. Gymnastics

8 AMRAP
4 unbroken muscle ups

_________________________________________________

#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

_________________________________________________

We’ve got another mash up of previous open workouts. Use these workouts to see your progress as well as drill some open style movements.

A/B/C mandatory. D optional.

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A. Strength

10 EMOM
2 DL - work up to heavy double

B. Accessory

L-sit pullup 3x8
Single arm DB/KB bent over row 3x12
Band pull apart 3x20

C. Metcon

21.1
15 AMRAP
1-3-6-9-15-21 wall walk
10-30-60-90-150-210 double unders

Rest 5 min

5 min max cal row

Rest 5 min

16.1

10 AMRAP
25' BB overhead walking lunge (95/65)
8 bar facing burpees
25' BB overhead walking lunge (95/65)
8 C2BPU

D. Gymnastics

12 min EMOM, alternating
50' HS walk
15 GHDSU

_________________________________________________

#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

_________________________________________________

Nothing fancy for today’s training. Push the pace on 20.1 and see how you’ve improved.

A/B mandatory. Pick 2 out of C/D/E based on perceived weakness.

_________________________________________________

A. Oly

8 EMOM 1 C+J - work up to heavy single

B. Accessory

Weighted pistol 3x10 (ea leg)
Landmine single arm row 3x12 (ea arm)
Landmine cauldron 3x10 ea direction

C. Metcon

20.1
10 RFT
8 ground to overhead (95/65)
10 bar facing burpees

D. Metcon

20 min E2MOM (10 rounds), alternating A/B
A:
10 squat clean (135/95)
8 HSPU

B:
300m run

E. Conditioning

20 min E2MOM (10 rounds)
25/20 cal row (AHAP)

_________________________________________________

#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

_________________________________________________

Another well deserved active recovery day. Hit your prehab/rehab/mobility work. Keep up the grind.

_________________________________________________

Active Recovery

45 min low impact cardio

_________________________________________________

#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

_________________________________________________

Hit today’s training hard and enjoy the active recovery tomorrow, you guys have earned it. The gymnastics piece is all about building grip and shoulder stamina for the bar work. Try to finish the complex unbroken. If you aren’t able, feel free to scale down the reps.

A/B mandatory. Pick 2 out of C/D/E based on perceived weakness.

_________________________________________________

A. Strength

Push press 6x3
Work up to heavy triple

B. Accessory

BB Pendlay row 3x8
Strict ring dip 3x10
Banded facepull 3x20

C. Metcon

5 RFT
30 wall ball (20/14)
20 alternating DB snatch (50/35)
10 C2BPU

D. Interval

4x3 AMRAP, rest 2:00 between
30/24 cal row
AMRAP devils press (50/35's)

E. Gymnastics

5 rounds, rest as needed
5 T2B
5 pull up
5 C2BPU
5 bar MU

_________________________________________________

#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

_________________________________________________

D will test your barbell cycling efficiency. The reps will add up very quickly and will punish you if you’re not efficient.

A/B mandatory. Pick 2 out of C/D/E based on perceived weakness.

_________________________________________________

A. Oly

12 min E2MOM (6 rounds)
3 position hang snatch (hi, knees, low)
Work up to heavy set

B. Accessory

Single leg KB RDL 3x12 ea leg
Strict C2BPU 3x8
I/Y/T 3x10

C. Metcon

5 RFT
24/20 cal row
12 hang power snatch (115/75)
9 bar facing burpees

D. Metcon

20 AMRAP
1-2-3... barbell Macho man (95/65)
6-12-18... T2B
1 rep Macho man = 3 power clean, 3 front squat, 3 push press

E. Conditioning

Row/ski
8x500m, rest 1:00

_________________________________________________

#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

_________________________________________________

We’ve got a couple good pieces to choose from today testing different modalities. Make sure you guys are focusing on improving weaknesses.

A/B mandatory. Pick 2 out of C/D/E based on perceived weakness.

_________________________________________________

A. Strength

12 min E3MOM (4 rounds)
5 back squat, work up to heavy set

B. Accessory

BB good morning 3x12
Strict T2B 3x10
Banded hip thrust 3x20

C. Metcon

15 AMRAP
8 DB shoulder to overhead (2x50/35's)
12 DB squat (2x50/35's)
16 DB box step over (1x 50/35 over 24/20)

D. Interval

5 rounds, rest 1:00 between
40 DU
5 squat clean (135/95)
40 DU
5 thruster (135/95)

E. Gymnastics

For time
50 parallete HSPU (4/2")
Every 1:00 including 0:00
8/6 cal AAB

_________________________________________________

#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

_________________________________________________

We’re continuing our mash up workouts. Today’s is a series of short AMRAPs from previous years.

A/B/C mandatory. D optional.

_________________________________________________

A. Strength

OHP 3x5 @75%

B. Accessory

Plank hold 3x30s
I/Y/T 3x10
Band pull aparts 3x20

C. Metcon

16.3
7 AMRAP
10 power snatch (75/55)
3 bar MU

3 minute rest

12.5
7 AMRAP
3-6-9...
Thrusters (95/65)
C2BPU

3 minute rest

13.4
7 AMRAP
3-6-9...
Clean and jerk (135/95)
T2B

D. Gymnastics

Handstand walk 5x100', rest as needed

_________________________________________________

#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

_________________________________________________

Both metcons are brute work pieces. Take the opportunity to fine tune your mechanics so that you stay efficient under fatigue.

A/B mandatory. Pick 2 out of C/D/E based on perceived weakness.

_________________________________________________

A. Oly

12 min E2MOM (6 rounds) work up to heavy complex
Hang clean + Front squat + jerk + Clean + Jerk

B. Accessory

Snatch grip RDL 3x12
Weighted pistol 3x8
Banded facepull 3x20

C. Metcon

12 AMRAP
2-4-6... devil press (50/35)
1-2-3... wall walk

D. Metcon

20.2
20 AMRAP
4 DB thruster (50/35's)
6 T2B
24 DU

E. Interval

20 min EMOM (5 rounds)
1 round DT (12 DL, 9 hang power clean, 6 shoulder to overhead 155/105)
20 wallball (20/14)
18/15 cal row
Rest

_________________________________________________

#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

_________________________________________________

Active recovery day. These days become even more important in this prep cycle as we’ve increased the intensity.

_________________________________________________

Active Recovery

45 min low impact cardio

_________________________________________________

#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

_________________________________________________

We’re doing a lot of interval pieces this prep cycle, which is intentional. The interval pieces allow you to test different paces and see how you recover. Track your efforts/recoveries so that you’ll have an idea of how you’ll feel during open pieces.

A/B mandatory. Pick 2 out of C/D/E based on perceived weakness.

_________________________________________________

A. Strength

12 min E2MOM (6 rounds) 3 OHS, work up to heavy triple

B. Accessory

BB backrack rear lunge 3x8
Strict T2B 3x10
Banded good morning 3x20

C. Metcon

For time
21-15-9 OHS (95/65)
Bar facing burpees

Rest 2:00

9-15-21 OHS (95/65)
Bar facing burpees

D. Interval

18 min E6MOM (3 rounds)
24/20 cal AAB
12 power clean (135/95)
24 box jump over (24/20)

E. Gymnastics

8 AMRAP
20 pistols
50' HSW
50 double under

_________________________________________________

#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

_________________________________________________

The interval piece will be a big test of your grip. You can approach this workout in 1 of 2 ways - hitting big sets of MU’s and trying to hold on as long as possible, or being conservative/repeatable in your efforts. Either way, you’ll be able to learn something from the workout.

A/B mandatory. Pick 2 out of C/D/E based on perceived weakness.

_________________________________________________

A. Oly

8 min EMOM 1 snatch, work up to heavy single

B. Accessory

BB Pendlay row 3x8
Weighted box step up 3x10 ea leg
Bottom up KB press 3x12

C. Metcon

3 RFT
500m row
30 wallball (20/14)
60 double under

D. Metcon

9 AMRAP
10-20-30... alternating DB Snatch (50/35)
10 lateral burpee over DB

E. Interval

2:00 on / 2:00 off for 25 bar MU
10 DB box step over (50/35's)
4 devil press (50/35's)
AMRAP bar MU

_________________________________________________

#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

_________________________________________________

For the strength pieces, try to. keep your rest periods minimal, if not specified. You should rest no more than 2 minutes between sets. For the interval piece, 3 minutes is plenty of time to knock out the couplet, so try and push the pace and see how it feels.

A/B mandatory. Pick 2 out of C/D/E based on perceived weakness.

_________________________________________________

A. Strength

Back squat 6@80%, 2x8@70%, 6@80%

B. Accessory

Single leg KB RDL 3x12
Chin up 3x10
Kneeling banded Paloff Press 3x20

C. Metcon

12 AMRAP
5 squat clean (185/125)
10 T2B
25/20 cal row

D. Interval

18 min E3MOM (6 rounds)
5 thruster (95/65)
9 C2BPU
5 thruster (95/65)

E. Gymnastics

Death by HSPU
EMOM until failure
3-6-9...

_________________________________________________

#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

_________________________________________________

We’re taking a small break from our traditional Suck Fests. Instead, we’ll be doing a modified version with back to back metcons with a small break.

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A. Strength

Deadlift 5x3 - work up to heavy triple

B. Accessory

BB good morning 3x8
GHDSU 3x15
BB back rack rear lunge 3x10 ea leg

C. Metcon

For time: (15 min cap)
50-40-30-20-10
Cal row
wall ball (20/14)

Rest 10:00

For time: (15 min cap)
20 T2B
100 DU
20 pull-up
100 DU
20 bar MU
100 DU
20 ring MU

D. Gymnastics

8 AMRAP
5 unbroken bar MU

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#cronusfit #rltw #besomebody #earnit #paytheman