Functional Fitness

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We’re now done our first 5/3/1 minicycle. This week we’re going to reset the cycle and start from the top. We’re going to add 10 lbs to our training maxes for this week. So, for example, if your training max was 365 last cycle, it’ll now be 375 for this cycle to calculate your training weights.

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

Weighted pistol 3x10 (ea leg)
Single leg RDL 3x12 (ea leg)
Strict C2BPU 3x8

C. Conditioning

5k row for time

D. Metcon

15 AMRAP
30 Wallball (20/14)
20 alternating DB Snatch (50/35)
10 lateral burpee over DB

E. Interval

6x3 AMRAP, rest 1:00 between
Reset each round
12/10 cal AAB
12 thruster (95/65)
12 pullup

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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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Today, we’ve got a 9/11 themed Suck Fest workout in memorial.

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A. Strength

Bench 1x5@ 75%, 2x3@85%, 1x1+@95%

B. Saturday Suck Fest

9/11

For time:
2001m row cash in
9 rounds
11 thruster (95/65)
11 bar facing burpees
11 KB Swing (70/53)
11 pull-up
11 push press (95/65)
11 box jump over (24/20)
2001m run cash out

C. Strongman

Farmer carry 5x100' AHAP

D. Accessory

DB single arm push press 3x8 ea arm
DB hammer curl 3x12
Banded tricep press 3x20

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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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For the conditioning piece, approach each round as a sprint.

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

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A. Oly

C+J 3+1@60%, 2x(3+1)@70%, 2x(3+1)@80%, 2x(3+1)@85%

B. Accessory

Strict C2BPU 3x8
Band pull apart 3x20
Strict T2B 3x10

C. Conditioning

10 rounds for max cals
1:00 AAB
15 jump squats
1:00 rest

D. Metcon

8 rounds for time
12 double KB swing (53/35)
8 double KB Box step over (53/35 over 24/20)
4 sandbag over shoulder (150/100)

E. Interval

25 min E5MOM (5 rounds)
15/12 cal row
15 back squats (from ground, 135/95)
15 bar facing burpees

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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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Low impact recovery work. Enjoy.

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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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Hump day. Get after it and enjoy the recovery tomorrow.

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

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A. Strength

Deadlift 1x5@ 75%, 2x3@85%, 1x1+@95%

B. Accessory

Pendlay row 3x8
Bulgarian split squat 3x12 (Ea leg)
Band face pull 3x20

C. Conditioning

Run 8x400m, rest 2:00

D. Metcon

4 RFT
24/20 cal row
12 deadlift (225/165)
6 wall walk

E. Gymnastics

9 AMRAP
7 strict pull up
12/9 cal AB
11 strict ring dip

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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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The conditioning piece and interval piece are relatively long pieces, so keep that in mind in regards to your training volume. Feel free to choose the gymnastics piece if your body is feeling beat up.

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

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A. Oly

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

B. Accessory

Bottom up KB Press 3x10(ea arm)
Single leg RDL 3x12 (ea leg)
Parallete L-sit flutter kick 3x20 (2 count)

C. Conditioning

Row 4x2k, rest 2:00

D. Interval

5 rounds, rest 1:00 between
20 wall ball (20/14)
20 Abmat situps
20 alternating DB Snatch (50/35)
20 hand release pushups

E. Gymnastics

8 AMRAP
3-5 unbroken bar/ring MU

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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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Today’s the 22 year anniversary of 9/11. We’ve got normal training for today. This Saturday’s suck fest will be a 9/11 workout. As for today, all three pieces today are similar in that they include barbell cycling. This is the last week of the 5/3/1 minicycle. We’ll go up on our training maxes next week.

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

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A. Strength

Back squat 1x5@ 75%, 2x3@85%, 1x1+@95%

B. Accessory

Deficit BB RDL + shrug 3x10
BB front rack rear lunge 3x12 (ea leg)
Strict pullup 3x10 (weight optional)

C. Conditioning

20 min EMOM (alternating)
8 cluster (squat clean thruster) (115/75)
15/12 cal AB

D. Metcon

5 RFT
8 squat clean (135/95)
30 DU
12 shoulder to overhead (135/95)
30 DU

E. Interval

For time
15-12-9
Squat clean thruster (95/65)
Bar facing burpees
Rest 3:00
9-12-15
Squat clean thruster (95/65)
Bar facing burpees

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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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We’ve done something similar for the Suck Fest before. It’s a partner chipper with the work split. The barbell slowly gets heavier, so split the work as needed.

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

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A. Strength

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

B. Saturday Suck Fest

For time, with a partner
50 squat Snatch (95/65)
150 cal AAB
50 thruster (115/75)
150 cal AAB
50 squat clean (135/95)
150 cal AAB
50 ground to overhead (185/125)
150 cal AAB
50 deadlifts (225/155)

C. Strongman

Sandbag bear hug carry 5x100'

D. Accessory

BB OHP 3x8
Barbell curl 3x20
Weighted dip 3x10

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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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Happy Friday. The E piece today will be a great piece to work on your muscle ups under fatigue - you should be able to push the pace on the KBS and wall balls and then see how the muscle ups feel.

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

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A. Oly

C+J 3+1@60%, 3x(3+1)@70%, 2x(3+1)@80%, 1x(3+1)@85%

B. Accessory

Single arm DB row 3x12 ea arm
BB front rack rear lunge 3x12 (ea leg)
DB Z-press 3x8

C. Conditioning

Run 8x400m, rest 2:00

D. Metcon

4 RFT
24 cal row
18 DB goblet squat (70/50)
12 DB snatch (70/50)

E. Metcon

12 AMRAP
6 bar MU
18 KB Swing (70/53)
30 wall ball (20/14)

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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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Active recovery day. Feel free to do pool work 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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Hump day. Take advantage of the active rest day tomorrow, you guys deserve it.

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

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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)

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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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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.

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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

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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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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.

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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

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#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

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#cronusfit #rltw #besomebody #earnit #paytheman