Functional Fitness

_________________________________________________

We’ve got a good one for today’s suck fest. With these types of workouts, you’ll need to keep the transitions fast to keep your time down.

_________________________________________________

A. Strength

BB floor press 4x10

B. Accessory

BB close grip bench 3x10
DB curl 3x12
BB bent over row 3x10

C. Saturday Suck Fest

100 RFT
1 strict pull up
2 devil press (2x 50/35's)
3 burpee over DB

_________________________________________________

#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

_________________________________________________

Both pieces are good. The metcon will test your legs/core and the gymnastics piece will really test your core. Enjoy the weekend and tomorrow’s suck fest.

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

_________________________________________________

A. Strength

Touch and go deadlift 4x10

B. Accessory

Weighted chin up 3x8
DB row 3x12
Banded paloff press 3x20 ea

C. Metcon

5 RFT
6 sandbag over shoulder (150/100)
12 barbell front squat (135/95)
18 pistols (total)

D. Gymnastics

10 AMRAP
16 GHDSU
8 burpee box jump over (24/20)

_________________________________________________

#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

_________________________________________________

For the pool ups, you’re essentially doing a muscle up on the side of the pool. Rest as needed between rounds/reps.

_________________________________________________

Active Recovery

10 rounds, not for time
100m swim
10 pool ups
20 rear lunge (total)

_________________________________________________

#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

_________________________________________________

There’s a long AMRAP for today’s session. Scale the DB bench so that it should be difficult for you to finish unbroken (probably a 10-12 rep max set). Keep the intensity manageable as it’s a long workout.

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

_________________________________________________

A. Strength

BB push press 3x8

B. Accessory

BB upright row 3x12
Plate front raise 3x20
DB shrug 3x20

C. Metcon

30 AMRAP
20/16 cal ski
8 DB bench (85/60)
20/16 cal AB
8 squat clean thruster (95/65)

D. Conditioning

AAB 6x50cal, rest 2:00

_________________________________________________

#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

_________________________________________________

For the metcon, choose a distance that you can do on the farmer carry that’ll take you about 45 seconds. It shouldn’t be super intense, but just a moderate effort carry/walk.

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

_________________________________________________

A. Strength

Power snatch 5x3

B. Accessory

BB Pendlay row 3x8
DB arnold press 3x10
Banded face pull 3x20

C. Metcon

20 EMOM (alternating)
10 double KB hang clean and press (53/35)
Farmer carry

D. Interval

20 min E4MOM (5 rounds)
20/16 cal row
12 OHS (115/75)
9 bar facing burpees

_________________________________________________

#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

_________________________________________________

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.

_________________________________________________

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)

_________________________________________________

#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

_________________________________________________

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.

_________________________________________________

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)

_________________________________________________

#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

_________________________________________________

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.

_________________________________________________

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)

_________________________________________________

#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

_________________________________________________

The usual pool work.

_________________________________________________

Active Recovery

Swim 4x250m, rest as needed

_________________________________________________

#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

_________________________________________________

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.

_________________________________________________

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

_________________________________________________

#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

_________________________________________________

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.

_________________________________________________

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

_________________________________________________

#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

_________________________________________________

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.

_________________________________________________

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

_________________________________________________

#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

_________________________________________________

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.

_________________________________________________

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

_________________________________________________

#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

_________________________________________________

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

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

_________________________________________________

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

_________________________________________________

#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

_________________________________________________

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

_________________________________________________

Active Recovery

Swim 5x200m, 5x100m
Rest as needed

_________________________________________________

#cronusfit #rltw #besomebody #earnit #paytheman