Functional Fitness

_________________________________________________

Hump day. Take advantage of the active rest day tomorrow, you guys deserve it.

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

_________________________________________________

A. Strength

Deadlift 1x3@ 70%, 2x3@80%, 1x3+@90%

B. Accessory

BB Good morning 3x10
Weighted pistol 3x10 (ea leg)
Banded facepull 3x20

C. Conditioning

20 EMOM (alternating)
100m run (50m down and back)
15/12 cal AAB

D. Metcon

12 AMRAP
1-2-3... devils press (50/35)
2-4-6... T2B

E. Interval

24 min E3MOM (8 rounds)
15/12 cal AAB
12 box jump over (24/20)
9 power snatch (115/75)

_________________________________________________

#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

_________________________________________________

More of the same work today, nothing fancy. A vest is optional for the gymnastics piece, but just keep in mind the total volume over the piece.

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

_________________________________________________

A. Oly

Snatch 1x3@60%, 3x3@70%, 2x3 @ 80%, 1x3@85%

B. Accessory

BB Pendlay row 3x10
Strict C2BPU 3x10
I/Y/T 3x10

C. Conditioning

Row/ski 5x1k, light pull 2:00

D. Interval

25 min E5MOM (5 rounds)
200m run
10 sandbag over shoulder (150/100)
200m run

E. Gymnastics

21 min E90s (14 rounds)
20/14 vest optional
6 strict pullup
12 pushup
18 air squat

_________________________________________________

#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

_________________________________________________

As part of our 5/3/1-ish cycle, each week the reps slightly change. Your top set will again be a rep max, shoot for 1-2 left in reserve. This cycle might get a little monotonous in terms of the strength work, but linear progression will drastically improve your strength over time.

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

_________________________________________________

A. Strength

Back squat 1x3@ 70%, 2x3@80%, 1x3+@90%

B. Accessory

BB RDL 3x12
DB Bulgarian split squat 3x10 (ea)
Strict T2B 3x10

C. Conditioning

24 min E4MOM (6 rounds)
250m row
25 KB goblet squats (53/35)
250m row

D. Metcon

6 RFT
9 squat clean (135/95)
12 bar facing burpees

E. Gymnastics

12 EMOM, alternating
8 deficit HSPU
12 T2B
50 DU

_________________________________________________

#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

_________________________________________________

We’ve got the usual suck fest for today. Nothing fancy to it. It’ll be a big test of your grip.

_________________________________________________

A. Strength

Bench 1x5@ 65%, 2x5@75%, 1x5+@85%

B. Saturday Suck Fest

5 RFT
800m run
20 burpee pullup
200m KB farmer carry (2x53/35)
10 KB man makers (2x53/35)

C. Strongman

Zercher carry 5x100' AHAP

D. Accessory

DB neutral grip overhead press 3x8
Weighted dip 3x10
Banded bicep curl 3x20

_________________________________________________

#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

_________________________________________________

Happy Friday. We’ll still have our usual Saturday Suck Fests. Nothing crazy for today.

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

_________________________________________________

A. Oly

C+J 3+1@60%, 3x(3+1)@70%, 3x(3+1)@80%

B. Accessory

Bottom up KB press 3x12 (ea arm)
Weighted pistol 3x10 (ea leg)
Banded face pull 3x20

C. Conditioning

Row 4x1500, rest 2:00 between

D. Metcon

6 RFT
24/20 cal AAB
12 ground to overhead (135/95)

E. Gymnastics

For time: 50 strict C2BPU
Every break: 10 burpees

_________________________________________________

#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

_________________________________________________

The usual low impact active recovery work. Recover well and finish out the week strong.

_________________________________________________

Active Recovery

45 min low impact work

_________________________________________________

#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

_________________________________________________

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.

_________________________________________________

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

_________________________________________________

#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

_________________________________________________

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.

_________________________________________________

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)

_________________________________________________

#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

_________________________________________________

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.

_________________________________________________

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

_________________________________________________

#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

_________________________________________________

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.

_________________________________________________

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

_________________________________________________

#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

_________________________________________________

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.

_________________________________________________

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

_________________________________________________

#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

_________________________________________________

Our active recovery this block will be low impact work. Feel free to do pool work for active recovery if you want.

_________________________________________________

Active Recovery

45 min low impact work

_________________________________________________

#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

_________________________________________________

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.

_________________________________________________

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

_________________________________________________

#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

_________________________________________________

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.

_________________________________________________

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

_________________________________________________

#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

_________________________________________________

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.

_________________________________________________

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

_________________________________________________

#cronusfit #rltw #besomebody #earnit #paytheman