Functional Fitness

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The interval piece is a good barbell cycling piece kind of like DT. Enjoy the rest day tomorrow

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

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A. Strength

8 min EMOM
3 push press

B. Accessory

DB alternating Arnold Z-press 3x10
Weighted pistol 3x10 ea leg
I/Y/T 3x10

C. Metcon

15 AMRAP
25 alternating DB snatch (50/35)
20 cal row
15 ring dip

D. Interval

20 min E5MOM (4 rounds)
12 deadlift (155/105)
12 hang power clean (155/105)
12 shoulder to overhead (155/105)
12 bar facing burpees

E. Conditioning

36 min E3MOM (12 rounds) alternating
500m row
30/24 cal AAB

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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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The metcon today is pretty gymnastics heavy, so keep that in mind if you want to do the gymnastics piece on top of it.

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)
Snatch + OHS + hang snatch + OHS

B. Accessory

Single leg KB RDL 3x12
Weighted pullup 3x8
Banded face pull 3x20

C. Metcon

For time
25 strict HSPU
50 box jump over (24/20)
75 wall ball (20/14)
100' hand stand walk

D. Metcon

15 AMRAP
5 devils press (50/35)
5 DB box step overs (50/35's over 24/20)
5 sandbag over shoulder (150/100)

E. Gymnastics

12 EMOM, alternating
50' HSW
24 pistols
15 GHDSU

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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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The open’s next thursday. Hopefully you guys are tidying things up and getting ready. We’re continuing the open-style programming. Get after it.

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

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A. Strength

Back squat 3x5

B. Accessory

BB RDL 3x10
BB back rack weighted rear lunge 3x12 ea leg
Strict T2B 3x10

C. Metcon

5 RFT
15/12 cal AAB
12 thruster (95/65)
9 bar facing burpees

D. Interval

6 rounds, rest 1:00 between
8 devils press (50/35's)
12 C2BPU
60 DU

E. Gymnastics

10 EMOM
3 bar MU
15 air squats

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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

_________________________________________________

We’ve got a mashup of two previous open workouts.

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A. Strength

5x5 push jerk

B. Accessory

BB floor press 3x10
Strict ring dip 3x12
I/Y/T 3x10

C. Metcon

17.5
10 RFT
9 thrusters (95/65)
35 double unders

Rest 6:00

20.3 (9 min cap)
21-15-9
DL (225/155)
HSPU
then
21-15-9 DL (315/205)
50' HSW

D. Gymnastics

15 EMOM (alternating)
10 C2BPU
30 second hanging L-sit hold
10 strict T2B

_________________________________________________

#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

_________________________________________________

Happy Friday crew. The metcon is a heavy take on Jackie. Push the pace on the interval piece and take advantage of the rest time.

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 clean (hi, knees, low)
Work up to heavy complex

B. Accessory

BB RDL + Shrug 3x10
Landmine single arm press 3x12 ea arm
Landmine cauldron 3x10 ea side

C. Metcon

For time
2k row
30 thrusters (135/95)
20 C2BPU

D. Interval

3 rounds, rest 3:00 between
15-12-9 ground to overhead (115/75)
Bar facing burpees

E. Conditioning

20 min E2MOM, wearing 20/14 vest
20 air squats
10 burpees

_________________________________________________

#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

_________________________________________________

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

_________________________________________________

#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

_________________________________________________

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

_________________________________________________

#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

_________________________________________________

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

_________________________________________________

#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.

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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

_________________________________________________

#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.

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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

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#cronusfit #rltw #besomebody #earnit #paytheman