Functional Fitness
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The usual low impact active recovery work. Recover well and finish out the week strong.
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Active Recovery
45 min low impact work
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#cronusfit #rltw #besomebody #earnit #paytheman
Functional Fitness
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Hopefully you guys are getting the hang of this strength cycle. We’ll plan on doing this for the next 12-ish weeks so don’t burn out too early.
A/B mandatory. Pick 1 out of C/D/E.
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A. Strength
Deadlift 1x5@ 65%, 2x5@75%, 1x5+@85%
B. Accessory
Pendlay row 3x10
BB Good morning 3x12
BB curl 3x12
C. Conditioning
20 min E2MOM (10 rounds)
25/20 cal row
D. Metcon
For time
25 T2B
25 devils press (50/35)
25 pull up
25 DB squat clean thruster (50/35)
25 C2BPU
E. Gymnastics
16 EMOM, alternating
2 rope climbs
80 DU
18 pistols
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#cronusfit #rltw #besomebody #earnit #paytheman
Functional Fitness
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We’ll be doing a similar strategy for our oly lifts. Our training maxes are going to be 90% of our test max last week. Again, we want to focus on recovering adequately from the strength/oly pieces, so some of the volume/intensity this cycle will go down.
A/B mandatory. Pick 1 out of C/D/E.
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A. Oly
Snatch 1x3@60%, 3x3@70%, 3x3 @ 80%
B. Accessory
Weighted chin up 3x8
BB Z-press 3x8
I/Y/T 3x10
C. Conditioning
Run 5x800m, rest 2:00
D. Interval
For time
100 burpee box jump overs (1 min on/1 min off)
E. Gymnastics
8 AMRAP
4 bar MU
8 HSPU
12 KB goblet squat (70/53)
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#cronusfit #rltw #besomebody #earnit #paytheman
Functional Fitness
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Alright ladies and gents, we’re back into our strength cycle. For those new around here, we’ll be doing something similar to the 5/3/1 methodology like last year. Weights for the strength portions will be based on our training maxes as determined last week. For the first 3 week mini-cycle, we’ll be utilizing 90% of our max as our training max. So, for example, for squats today, if your max was 315 last week, your training max for the strength work will be 90% of 315, 283.5 (you can round up to even numbers). For the last set, denoted with the +, you’ll be going for a rep max at that weight, so roughly 1 rep in reserve on that set.
Only 1 from C/D/E is mandatory this cycle so that you can focus on the strength work and recover appropriately.
A/B mandatory. Pick 1 out of C/D/E.
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A. Strength
Back squat 1x5@ 65%, 2x5@75%, 1x5+@85%
B. Accessory
Single leg RDL 3x12 (ea leg)
Strict T2B 3x10
Bulgarian split squat 3x10 (ea leg)
C. Conditioning
20 min AAB for max cals
EMOM, including 0:00, 5 single arm devil press (50/35)
D. Metcon
4 RFT
8 sandbag over shoulder (150/100)
15 box jump over (24/20)
100 double unders
E. Interval
5 AMRAP
10 power clean (135/95)
15/12 cal AAB
Rest 2:00
5 AMRAP
10 front squat (135/95)
15/12 cal AAB
Rest 2:00
5 AMRAP
10 ground to overhead (135/95)
15/12 cal AAB
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#cronusfit #rltw #besomebody #earnit #paytheman
Functional Fitness
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This strength cycle’s going to focus on bench for our upperbody pressing. Our suck fest is a pure work piece and also one of our benchmark workouts. Rest up tomorrow and get ready for our strength cycle next week.
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A. Strength
Work up to 1RM bench
B. Saturday Suck Fest
5 RFT wearing vest (20/14)
75 burpees
75 KBS (53/35)
75 air squats
800m run
C. Strongman
Yoke carry 5x100'
D. Accessory
OHP 3x5
Strict ring dip 3x10
BB curl 3x12
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#cronusfit #rltw #besomebody #earnit #paytheman
Functional Fitness
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Happy Friday. We’ve got a couple good benchmarks to test today. A big test will be the conditioning piece to get a new baseline for your 500m row and 400m run. This will help you learn some pacing for future conditioning/metcon work.
A/B mandatory. Pick 2 out of C/D/E.
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A. Oly
Work up to 1RM C+J
B. Accessory
Pendlay row 3x8
BB RDL 3x10
Banded face pull 3x20
C. Metcon
Linda
For time
10-9-8-...3-2-1
Deadlift (295/220)
Bench (195/135)
Squat clean (145/105)
D. Conditioning
Each for time (rest as needed between)
500m row
400m run
E. Gymnastics
Barbara
5 RFT
20 pullups
30 pushups
40 situps
50 squats
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#cronusfit #rltw #besomebody #earnit #paytheman
Functional Fitness
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Our active recovery this block will be low impact work. Feel free to do pool work for active recovery if you want.
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Active Recovery
45 min low impact work
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#cronusfit #rltw #besomebody #earnit #paytheman
Functional Fitness
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Some more benchmark workouts for today. Hope you guys are getting some good numbers for your maxes.
A/B mandatory. Pick 2 out of C/D/E.
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A. Strength
Work up to 1RM Deadlift
B. Accessory
Weighted pullup 3x8
Strict T2B 3x10
Bottom up KB Press 3x12
C. Metcon
5 RFT
400m run
15 OHS (95/65)
D. Conditioning
For time
3000m row
300 DU
3 mile run
E. Gymnastics
For time
50-40-30-20-10
DU
Abmat sit up
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#cronusfit #rltw #besomebody #earnit #paytheman
Functional Fitness
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In addition to our strength/oly maxes, we’ll be testing some baseline workouts to get a rough assessment of where your cardio/gymnastics level is.
A/B mandatory. Pick 2 out of C/D/E.
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A. Oly
Work up to 1RM Snatch
B. Accessory
Single leg KB RDL 3x12
Weighted pistols 3x8 (ea leg)
I/Y/T 3x10
C. Metcon
For time
27-21-15-9
Cal row
Thruster (95/65)
D. Conditioning
For time
2 mile run
E. Gymnastics
Cindy
20 AMRAP
5 pullup
10 pushup
15 squat
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#cronusfit #rltw #besomebody #earnit #paytheman
Functional Fitness
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Alright all. We’re shifting gears and transitioning into our strength cycle. We’ll have a test week this week to set some training maxes that will dictate all of our percentage work. For the maxes, work up to a near maximal lift - think something like 95%. The goal is to get a good baseline number.
A/B mandatory. Pick 2 out of C/D/E.
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A. Strength
Work up to 1RM Backsquat
B. Accessory
BB RDL 3x12
Tempo Goblet squat (4341) 3x5
Strict C2BPU 3x8
C. Metcon
For time
10-20-30-40-50 DB Snatch (50/35)
15 burpee box jump over (24/20)
D. Conditioning
For time
2k row
E. Gymnastics
Death by deficit HSPU (4/2")
EMOM
1-2-3... until failure
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#cronusfit #rltw #besomebody #earnit #paytheman
Functional Fitness
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The Suck Fest is all about the KB today. Each time you break with a kettlebell movement, run 100m. I’d probably use the runs as a “recovery” between KB efforts.
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A. Saturday Suck Fest
For time
100 KB swing (70/53)
100 KB squat clean (53/35)
100 KB windmill (35/18)
100 KB goblet squat (70/53)
100 KB snatch (53/35)
100 KB russian twist (35/18)
100 KB bulgarian split squat (70/53)
100 KB single leg RDL (53/35)
100 KB oblique crunch (35/18)
Each break, run 100m
B. Strength
Tempo OHP (X221) 5x3
C. Accessory
Weighted chin up 3x6
Close grip bench 3x8
Poundstone curl
D. Odd Object
Zercher carry 5x100'
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#cronusfit #rltw #besomebody #earnit #paytheman
Functional Fitness
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A/B mandatory. Pick 2 out of C/D/E.
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A. Oly
Clean complex (power clean, pause hang clean at knees, jerk, clean, jerk) 5x1
B. Accessory
DB Arnold Z-press 3x10
Pendlay row 3x8
I/Y/T 3x10
C. Conditioning
AAB for max cals
1-2-3-4-4-3-2-1 minutes
Rest 1:00 between
D. Metcon
For time
30 power clean(135/95)
400m run
30 front squat (135/95)
400m run
30 push press (135/95)
E. Gymnastics
8 AMRAP
3 unbroken deficit HSPU (4/2")
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#cronusfit #rltw #besomebody #earnit #paytheman
Functional Fitness
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Rest as needed and pace the recovery work however you would like.
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Active Recovery
12 rounds
100m swim
5 pool side muscle ups
10 pushups
15 air squats
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#cronusfit #rltw #besomebody #earnit #paytheman
Functional Fitness
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For the gasser, you’ll be doing 3 down and back’s of a 50m length for a total of 6x lengths. You’ll need to accelerate out of each turn to keep your speed up.
A/B mandatory. Pick 2 out of C/D/E.
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A. Strength
Tempo Deadlift (X221) 5x3
B. Accessory
BB RDL + shrug 3x10
BB curl 3x12
Banded hip thrust 3x20
C. Conditioning
32 min E4MOM (8 rounds)
300m gasser (50m lengths)
D. Metcon
5 RFT
6 sandbag clean over shoulder (150/100)
12 sandbag box step over (150/100 over 24/20)
24 cal row
E. Gymnastics
10 min handstand walk work
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#cronusfit #rltw #besomebody #earnit #paytheman
Functional Fitness
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A couple interval-y pieces to choose from between conditioning and interval pieces. For the interval, try and hit each round hard and see how long you can hold on for.
A/B mandatory. Pick 2 out of C/D/E.
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A. Oly
3 position pause snatch (2 second pause in each position - hi hang, knees, low hang) 6x1
B. Accessory
Bottom up KB Press 3x10 (ea)
Weighted pullup 3x6
Banded facepull 3x20
C. Conditioning
6 rounds, rest 1:30 between
24/20 cal AB
8 double KB hang squat clean (53/35)
D. Interval
8 RFT, rest 1:00 between
3 wall walk
6 deadlift (225/155)
9 burpee box jump over (24/20)
E. Gymnastics
12 EMOM, alternating
3-5 ring MU
8-12 HSPU
14-20 alternating pistols
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#cronusfit #rltw #besomebody #earnit #paytheman
