Functional Fitness
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Active recovery day. Hit up 45 min of low impact cardio and hit your prehab/rehab work as well.
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Active Recovery
45 min low impact cardio
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#cronusfit #rltw #besomebody #earnit #paytheman
Functional Fitness
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Hump day. Again, nothing crazy for today’s programming, just work pieces. C and D are similar pieces with their movements, so pick which stimulus you’d rather focus on.
A/B mandatory. Pick 2 out of C/D/E based on perceived weakness.
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A. Strength
10 min E2MOM (5 rounds)
8 touch and go deadlift
Start ~70%
B. Accessory
Weighted pullup 3x8
BB good morning 3x12
Kneeling banded paloff press 3x20 ea side
C. Metcon
12 AMRAP
8 deadlift (225/155)
16 DB goblet squat (50/35)
24 alternating DB Snatch (50/35)
D. Interval
20 min AMRAP, rest 1:00 between rounds
25 DB goblet squat (50/35)
25 DB hang clean and jerk (50/35)
25 hand release pushups
E. Gymnastics
8 AMRAP
50' handstand walk
15 T2B
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#cronusfit #rltw #besomebody #earnit #paytheman
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.
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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
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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.
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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
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#cronusfit #rltw #besomebody #earnit #paytheman
Functional Fitness
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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
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#cronusfit #rltw #besomebody #earnit #paytheman
Functional Fitness
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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.
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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)
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#cronusfit #rltw #besomebody #earnit #paytheman
Functional Fitness
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Another well deserved active recovery day. Hit your prehab/rehab/mobility work. Keep up the grind.
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Active Recovery
45 min low impact cardio
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#cronusfit #rltw #besomebody #earnit #paytheman
Functional Fitness
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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.
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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
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#cronusfit #rltw #besomebody #earnit #paytheman
Functional Fitness
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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.
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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
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#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.
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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
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#cronusfit #rltw #besomebody #earnit #paytheman
Functional Fitness
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We’re continuing our mash up workouts. Today’s is a series of short AMRAPs from previous years.
A/B/C mandatory. D optional.
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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
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#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.
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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
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#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.
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Active Recovery
45 min low impact cardio
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#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.
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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
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#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.
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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
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#cronusfit #rltw #besomebody #earnit #paytheman
