8/2/2023

Functional Fitness

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Similar volume for today’s training. You guys have a well deserved rest day tomorrow. Get after it.

A/B mandatory. Pick 2 out of C/D/E.

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A. StrengthTempo Deadlift (X331) 5x3

B. Accessory

BB good morning 3x10
Weighted chin up 3x6
BB curl 3x12

C. Conditioning

30 EMOM, alternating
15/12 cal row
15/12 cal AAB
20 alternating DB snatch (50/35)

D. Metcon

2 RFT
800m run
50 KB swing (70/53)
25 KB goblet squat (70/53)

E. Gymnastics

8 AMRAP
3 unbroken bar MU

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Cronus Fit
8/1/2023

Functional Fitness

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A longer metcon for today’s training. For the gymnastics piece, see how many total pullups you’re able to get, the EMOM style ensures you have some rest between sets, but not enough to completely recover.

A/B mandatory. Pick 2 out of C/D/E.

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A. Oly

Tempo pause snatch (2 second pull to high hang position, snatch, 2 second pause in hole, OHS) 6x2

B. Accessory

BB Pendlay row 3x10
Bottom up KB Press 3x10 (ea arm)
Banded face pull 3x20

C. Conditioning

Ski/row 6x1k, rest 2:00

D. Metcon

20 AMRAP
24 cal row
16 DB box step over (50/35 over 24/20)
8 C2BPU

E. Gymnastics

10 EMOM
Max unbroken strict pull-ups

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Cronus Fit
7/31/2023

Functional Fitness

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There’s a decent amount of volume for today’s programming. We’ve got another 3 weeks of tempo work and then we’ll transition into our strength block.

A/B mandatory. Pick 2 out of C/D/E.

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A. Strength

Tempo back squat (33X1) 5x3

B. Accessory

Single leg RDL 3x10
Strict T2B 3x10
Banded hip thrust 3x20

C. Conditioning

5x5:00, rest 2:00
500m row
400m run
AMRAP devils press (50/35)

D. Metcon

4 RFT
21/18 cal AAB
15 thruster (95/65)
9 bar facing burpees

E. Gymnastics

12 EMOM, alternating
3-5 ring muscle up
15 GHDSU
5-10 strict HSPU

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Cronus Fit
7/29/2023

Functional Fitness

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We’ve got a long EMOM piece for today’s suck fest. The first couple rounds shouldn’t feel bad, but the later rounds will test you. Get after it.

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A. Saturday Suck Fest

60 min EMOM, alternating (10 rounds)
20 DB Snatch, alternating (50/35)
8 burpee pull up
16/12 cal row
8 DB box step over (2x50/35's over 24/20)
5 devils press (2x50/35's)
16/12 cal AAB

B. Strength

Tempo bench press (3331) 5x3

C. Accessory

DB Z-press 3x8
Barbell curl 3x20
Strict ring dip 3x10

D. Odd Object

Zercher carry 5x100' (AHAP)

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Cronus Fit
7/28/2023

Functional Fitness

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The goal for the interval piece is unbroken bar work. Feel free to scale the weight so that you can do the movements unbroken. Scale the reps for the gymnastics piece appropriate for your capacity.

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A. Oly

Clean and jerk complex (clean hi pull, hi hang clean, jerk, low hang clean, jerk) 5x2

B. Accessory

Reverse hyper 3x12
DB Z-press 3x8
Banded face pull 3x20

C. Conditioning

30 min E10MOM (3 rounds)
2k row

D. Interval

25 min E5MOM (5 rounds)
20/16 cal row
10 power clean (135/95)
20/16 cal row
10 push press (135/95)

E. Gymnastics

12 EMOM, alternating
6-10 strict HSPU
4-6 bar muscle up
14-20 pistols

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Cronus Fit
7/27/2023

Functional Fitness

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Pool work. Rest as needed between sets.

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Active Recovery

Swim 4x200m, 4x100m, 8x50m

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Cronus Fit
7/26/2023

Functional Fitness

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Hump day. For the gymnastics piece, focus more on quality than intensity. Rest as needed between reps.

A/B mandatory. Pick 2 out of C/D/E.

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A. Strength

Tempo Deadlift (3331) 5x3

B. Accessory

Weighted pull up 3x8
Pendlay row 3x8
Banded air squat 3x20

C. Conditioning

24 min E3MOM (8 rounds)
Run 400m

D. Metcon

3 RFT
24 pullups
18 hang power snatch (95/75)
12 box jump over (24/20)

E. Gymnastics

5 rounds for quality
21 hand release pushups
15 hollow rocks
9 L-sit pull-ups

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Cronus Fit
7/25/2023

Functional Fitness

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For the conditioning piece, push the pace on the bike and see how hard you can go and maintain it. For the gymnastics piece, try and maintain a repeatable pace, almost EMOM style.

A/B mandatory. Pick 2 out of C/D/E.

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A. Oly

3 position hang pause Snatch (hi hang, knees, low hang) 5x2

B. Accessory

I/Y/T 3x10
Weighted pistols 3x8
Strict T2B 3x10

C. Conditioning

30 min E5MOM (6 rounds)
15/12 cal AAB
30 air squats
15/12 cal AAB

D. Interval

20 min E4MOM (5 rounds)
12 double KB hang clean and press (53/35's)
18 goblet squat (53/35)
24 KB snatch (53/35, total)

E. Gymnastics

8 AMRAP
Max sets of 5 unbroken C2BPU

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Cronus Fit
7/24/2023

Functional Fitness

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Hopefully you guys are enjoying the tempo and positional work. The tempo will progressively decrease over the next couple weeks. Nothing crazy for today’s pieces, just work.

A/B mandatory. Pick 2 out of C/D/E.

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A. Strength

Tempo back squat (3331) 5x3

B. Accessory

Single leg RDL 3x10
BB backrack weighted rear lunge 3x8 (ea leg)
Banded glute bridge hold 3x30sec

C. Conditioning

3 rounds, rest 3:00 between
Run 800m
Row 1000m

D. Metcon

15 AMRAP
21/18 cal AB
15 BB front squat (115/75)
9 bar facing burpees

E. Gymnastics

For time:
25 wall walks
EMOM including 0:00: 30 DU

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#cronusfit #rltw #besomebody #earnit #paytheman

Cronus Fit
7/22/2023

Functional Fitness

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Nice partner chipper for today’s Suck Fest. Split the reps as needed/wanted.

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

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A. Saturday Suck Fest

For time, with a partner
100 ground to overhead (135/95)
1 mile run with 20/14 med ball
150 strict pull up
1 mile run with 20/14 med ball
200 burpee box jump over (24/20)
1 mile run with 20/14 med ball
250 wallball (20/14)

B. Strength

Tempo OHP (44X1) 5x3

C. Accessory

BB bench 3x8
Barbell 21's 3 sets
Strict dip 3x10

D. Odd Object

Double overhead KB/DB walk 5x100'

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Cronus Fit
7/21/2023

Functional Fitness

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The interval piece is meant to be done fight gone bad style.

A/B mandatory. Pick 2 out of C/D/E.

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A. Oly

3 position hang clean (hi hang, knees, low hang) 5x2

B. Accessory

Bottom up KB press 3x12 (ea arm)
Pendlay row 3x8
Strict T2B 3x10

C. Conditioning

30 min E6MOM (5 rounds)
500m row
30 wall ball (20/14)
30 KB swing (53/35)

D. Interval

4 rounds for max reps, rest 1:00 between
1 min cal AAB
1 min thruster (95/65)
1 min bar facing burpees
1 min OHS (95/65)

E. Gymnastics

10 EMOM, alternating
50' handstand walk
15 GHDSU

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#cronusfit #rltw #besomebody #earnit #paytheman

Cronus Fit
7/20/2023

Functional Fitness

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Rest as needed between intervals in the pool. Otherwise, do some low impact work.

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Active Recovery

Swim 4x200, 8x100

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#cronusfit #rltw #besomebody #earnit #paytheman

Cronus Fit
7/19/2023

Functional Fitness

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The gymnastics piece is not for time. Try to hit each round unbroken to build some capacity on the bar.

A/B mandatory. Pick 2 out of C/D/E.

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A. Strength

Tempo Deadlift (X441) 5x3

B. Accessory

Single arm DB row 3x10 ea arm
Weighted pistols 3x8 ea leg
Hollow hold 3x30sec

C. Conditioning

Run 6x600m, rest 2:00

D. Metcon

8 RFT
16/12 cal AAB
8 T2B
6 sandbag over shoulder (150/100)

E. Gymnastics

5 rounds
8 T2B
5 pull up
3 C2BPU

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Cronus Fit
7/18/2023

Functional Fitness

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A couple interval pieces to choose from today. The goal for interval pieces is to push the pace and see how you can recover.

A/B mandatory. Pick 2 out of C/D/E.

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A. Oly

Tempo pause Snatch + 2 OHS (3 second pull to hi-hang position, then Snatch from hi-hang into 2 second pause in hole) 6x2

B. Accessory

I/Y/T 3x10
Weighted box step up 3x10 ea leg
Strict pull-up 3x12

C. Conditioning

10 rounds, rest :30s between rounds
20/16 cal row
10 OHS (95/65)

D. Interval

5x3 AMRAP, rest 1:00, continue where you left off
200m run
AMRAP of
8 C2BPU
8 thruster (95/65)
8 bar facing burpees

E. Gymnastics

10 EMOM, alternating
3-5 ring MU
30 air squats

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#cronusfit #rltw #besomebody #earnit #paytheman

Cronus Fit
7/17/2023

Functional Fitness

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The “X” on tempo means explode. Focus on bar speed but don’t sacrifice your technique for a faster bar.

A/B mandatory. Pick 2 out of C/D/E.

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A. Strength

Tempo back squat (44X1) 5x3

B. Accessory

BB front rack lunge 3x10 ea leg
GHD back extension 3x12
Banded Paloff press 3x20 ea side

C. Conditioning

Row/ski 4x2k, rest 2:00

D. Metcon

For time
100/75 cal AAB
Every 1:30, including 0:00: 5 DB thruster (2x50/35's)

E. Gymnastics

10 AMRAP
2-4-6... HSPU
8 strict ring dip
40 double under

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#cronusfit #rltw #besomebody #earnit #paytheman

Cronus Fit