Functional Fitness

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For the conditioning piece, head out for a nice, zone 2 jog. Shoot for ~65 of your maximum heart rate.

A/B mandatory. Pick 1 out of C/D.

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A. Strength

BB Front squat 4x6

B. Accessory

DB RFESS 3x12 ea
BB RDL 3x12
Strict T2B 3x10

C. Metcon

15 AMRAP
10-12-14... wallball (20/14)
5-6-7... cal AAB

D. Conditioning

45 min jog (zone 2)

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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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For the Suck Fest today, you’re going to be doing fairly light farmer walks. For the manmakers, you’ll be doing a pushup, row, row, clean, squat, overhead. You can combine the clean/squat/overhead as a squat clean thruster.

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A. Strength

BB bench 4x8

B. Accessory

BB curl 3x10
Weighted ring row 3x10
BB floor press 3x8

C. Saturday Suck Fest

For time
75 burpee pullups
75 DB manmakers (35/20)
75 sandbag ground to overhead (100/75)

Every 5:00, 50m DB farmer carry (35/20)

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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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A little less volume today to start the weekend. You’ve got the choice between two couplets, enjoy.

A/B mandatory. Pick 1 out of C/D.

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A. Strength

BB deadlift 4x8

B. Accessory

Weighted chin up 3x5
BB bent over row 3x12
DB reverse fly 3x12

C. Metcon

10 AMRAP
3-6-9...
C2BPU
DB Thruster (50/35's)

D. Gymnastics

For time
12-16-20-24-28 pistols
10 box jump over (30/24)

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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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The usual pool work.

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Active Recovery

Swim 4x250m, rest as needed

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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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We’ve got a lot of overhead work today, so make sure you’re doing some good activation/prehab work prior to training.

A/B mandatory. Pick 1 out of C/D.

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A. Strength

Seated DB press 3x10

B. Accessory

BB snatch grip sotts press 3x8
DB lateral raise 3x10 ea arm
Bottom up KB press 3x10 ea

C. Metcon

4 RFT
200m run
10 T2B
10 shoulder to overhead (95/65, 115/75, 135/95, 155/105)

D. Conditioning

Row 8x500m, rest 1:00

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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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For the strength piece, do full clean and jerks unless you aren’t feeling up to it. For the interval piece, you’ll be doing 100 burpees. You should be getting about 8-10 burpees/round. If you aren’t scale the total burpees such that you should finish in about 10 rounds.

A/B mandatory. Pick 1 out of C/D.

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A. Strength

Clean and jerk 5x2

B. Accessor

BB pendlay row 3x12
Pullup 3x8
Banded facepull 3x20

C. Metcon

12 AMRAP
25/20 cal row
6 devil press (50/35)

D. Interval

100 burpees for time
90 seconds on/1 min off
12 cal AB
9 double hang power KB clean (53/35)
AMRAP burpees

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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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Happy Monday crew. Hope you guys had a great weekend. We’ve got 4 more weeks of this “light” programming before transitioning into a hypertrophy block. Take advantage of this block and let your body heal/recover some nagging injuries.

A/B mandatory. Pick 1 out of C/D.

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A. Strength

Backsquat 12 min E3MOM (4 rounds)
8 backsquats

B. Accessory

BB rear lunge 3x10 ea
BB offset RDL 3x10 ea
Strict T2B 3x10

C. Metcon

20 AMRAP
20 cal AAB
10 power clean (135/95)
20 cal AAB
10 front squat (135/95)

D. Conditioning

Run 4x800m, rest 3:00

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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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Grab a partner for the Suck Fest today. If you’re feeling up for a challenge, do the runs with a weighted implement - med ball or kettlebell. Also, consider throwing on a vest as well. Enjoy.

A/B mandatory. Pick 1 out of C/D.

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A. Strength

DB bench 4x8

B. Accessory

BB close grip bench 3x10
Skull crusher 3x10
BB curl 3x15

C. Saturday Suck Fest

With a partner, split reps as needed, run together
800m run
100 DB thruster (50/35)
800m run
100 DB box step over (50/35 over 24/20)
800m run
100 devils press (50/35)
800m run

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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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Happy Friday. Enjoy your weekend, we’ve got the usual Suck Fest for tomorrow.

A/B mandatory. Pick 1 out of C/D.

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A. Strength

Trap bar deadlift 4x8

B. Accessory

Heavy DB row 3x12
Weighted hip thrust 3x20
Strict T2B 3x10

C. Metcon

3 RFT
400m run
12 bar facing burpees
12 deadlift (225/175)

D. Gymnastics

8 AMRAP
3 unbroken bar MU

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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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Pool work for today’s active recovery/conditioning work. Rest as needed between intervals.

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Active Recovery

Swim 5x200m, 5x100m
Rest as needed

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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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As usual, nothing crazy for today’s training. Pure work pieces.

A/B mandatory. Pick 1 out of C/D.

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A. Strength

OHP 3x8

B. Accessory

DB incline press 3x10
Plate front raise 3x20
DB reverse fly 3x12

C. Metcon

For time
25 devils press (50/35)
50 DB box step over (50/35's over 24/20)
25 devils press (50/35)

D. Conditioning

20 min AAB for max cals

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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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We’ve got a little Pi workout for Pi Day today. Don’t forget to celebrate with a piece of pie today :)

A/B mandatory. Pick 1 out of C/D.

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A. Strength

Snatch 6x2

B. Accessory

BB pendlay row 3x10
Strict C2BPU 3x8
Banded face pull 3x20

C. Metcon

3 RFT
14 C2BPU
15 thruster (95/65)
925m row

D. Interval

Tabata front squat (95/65)
Rest in front rack position

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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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Hope you guys are enjoying the change of pace and the reduction in volume/intensity. Push the intensity and pacing however you want. This is a good time to let the body rest/recover.

A/B mandatory. Pick 1 out of C/D.

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A. Strength

Front squat 5x5

B. Accessory

Weighted pistol 3x10 ea
BB good morning 3x12
Weighted rear lunge 3x15 ea

C. Metcon

5 RFT
21 cal AAB
12 squat clean (115/75)

D. Conditioning

Row 8x500m, rest 1:00

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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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We’ve got a long sandbag piece for today’s Suck Fest. Keep moving and stay consistent with your reps. Long and steady wins the race.

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A. Strength

Bench 4x10

B. Accessory

Dip 3x12
Strict T2B 3x10
DB hammer curl 3x15

C. Saturday Suck Fest

4 RFT
25 sandbag clean (100/75)
25 sandbag box step over (100/75 over 24/20)
25 sandbag shoulder to overhead (100/75)
25 sandbag facing burpees
400m sandbag carry (100/75)

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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

_________________________________________________

For the gymnastics piece, choose a rep within the range that is challenging to you, or scale the movements as needed.

A/B mandatory. Pick 1 out of C/D.

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A. Strength

Deadlift 4x8

B. Accessory

Strict pullup 3x10
DB bent over row 3x12
Barbell curl 3x15

C. Metcon

20 AMRAP
10 power clean (155/105)
20 front squat (155/105)
30/25 cal AAB

D. Gymnastics

12 EMOM
3-5 ring MU
12-20 GHDSU
16-24 pistols

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#cronusfit #rltw #besomebody #earnit #paytheman