Functional Fitness

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For the gymnastics piece, you’ll be doing each round unbroken - 1 strict, 1 kipping, 2 strict, 2 kipping, etc, until you can’t finish that round. Rest as needed between rounds to recover the shoulders.

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

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A. Oly

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

B. Accessory

BB RDL + Shrug 3x12
Bottom up KB press 3x10 (ea arm)
Banded face pull 3x20

C. Conditioning

AAB 4x100/75 cals, rest 3:00

D. Interval

6 rounds, rest 1:1
50 DU
8 squat clean (115/85)
50 DU
8 thruster (115/85)
50 DU
8 squat snatch (115/85)

E. Gymnastics

4 rounds, rest as needed between rounds
1-2-3...
Unbroken strict HSPU
Unbroken kipping HSPU

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Functional Fitness

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The conditioning piece is meant to be done “death by” on the burpees. This will probably end up being a longer conditioning piece if you start from 1. If you’re more pressed for time you can scale up the starting reps on the burpees.

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

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A. Strength

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

B. Accessory

DB bulgarian split squat 3x12 (ea leg)
BB good morning 3x10
Strict T2B 3x12

C. Conditioning

EMOM, alternating, until unable to complete
15/12 cal row
1-2-3... burpees

D. Metcon

15 AMRAP
9 DB cluster (squat clean thruster) (2x50/35's)
12 DB box step over (50/35's over 24/20)
15 box jump over (24/20)

E. Interval

15 min E3MOM (5 rounds)
Run 200m
5 sandbag/Dball over shoulder (150/100)
8 C2BPU

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Functional Fitness

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We’ve got a sandbag centric workout for today’s suck fest.

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A. Strength

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

B. Saturday Suck Fest

4 RFT
400m sandbag carry run (100/75)
25 sandbag power clean (100/75)
25 sandbag front squat (100/75)
25 sandbag shoulder to overhead (100/75)
25 sandbag facing burpees

C. Strongman

Single arm farmer carry 5x100'

D. Accessory

BB pushpress 3x8
Barbell curl 3x12
Ring dip 3x12

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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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Happy Friday. The metcon is a on the shorter end, which means you should push harder. For the interval piece, your goal is to get as many cals as you can on the bike. You’ll do 8 HSPU’s before getting onto the bike. If you can’t do 8 HSPU’s unbroken consistently, scale down the reps. You should be able to hit them unbroken until the 6th round-ish.

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

Single leg RDL 3x12 (ea leg)
Strict C2BPU 3x10
Banded facepull 3x20

C. Conditioning

Run 3 sets of 400m-800m-400m, rest 1:00 between distances, rest 5:00 between sets

D. Metcon

10 AMRAP
3-6-9...
C2BPU
DB Thruster (50/35's)

E. Interval

10 rounds for max cal, 1 min on/1 min off (20 min)
8 strict HSPU
AMRAP cal AAB

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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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The usual low impact active recovery work today.

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Active Recovery

45 min low impact

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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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Hump day. Get after today’s training and enjoy the rest day tomorrow. For the conditioning piece, hit the bike as hard as you can. It’ll add up quickly.

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

Pendlay row 3x8
Parallete L-sit flutter kick 3x20 (2 count)
I/Y/T 3x10

C. Conditioning

20 min E2MOM
12/10 cal AAB (AHAP)

D. Interval

24 min E6MOM (4 rounds)
400m run
10 strict pull-ups
10 devils press (50/35)

E. Gymnastics

For time
12-16-20-24-28 pistols
10 box jump over (24/20)

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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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For the metcon piece today, a bear complex is a clean, front squat, overhead, back squat, overhead for 1 rep. You can combine movements (squat clean thruster, backsquat thruster).

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

DB Bulgarian split squat 3x12 (ea leg)
Bottom up KB press 3x12 (ea arm)
Weighted pull up 3x8

C. Conditioning

Row/ski 3x2k, rest 2:00

D. Metcon

15 AMRAP
12 T2B
9 bar facing burpees
6 bear complex (115/75)

E. Gymnastics

8 AMRAP
2-4-6... bar MU
30 DU

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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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Happy Monday. We’ve got a couple longer pieces to choose from. The interval piece should be done at a high pace and recover between rounds - see how hard you can go and how long you can hold on.

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

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A. Strength

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

B. Accessory

BB front rack rear lunge 3x12 (ea leg)
BB RDL 3x10
Strict T2B 3x10

C. Conditioning

30 min E3MOM, alternating (5 rounds)
Run 400m
Row 500m

D. Metcon

For time
800m run
40 deadlifts (135/95)
600m run
30 power clean (135/95)
400m run
20 hang squat clean (135/95)

E. Interval

24 min E6MOM (4 rounds)
25 wall ball (20/14)
25/20 cal AAB
25 box jump overs (24/20)

_________________________________________________

#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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Today’s suck fest is a good one. Grab a partner for it. One partner will be doing the farmer’s carry while the other one will be working on the chipper.

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A. Strength

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

B. Saturday Suck Fest

For time with a partner
Partner 1: 200m KB farmer carry (35/18's)
100 squat clean thruster (115/75)
100 burpee pullups
100 BB weighted box step over (115/75 over 24/20)
100 wall walk

C. Strongman

Zercher carry 5x100'

D. Accessory

DB Bench 4x12
Weighted dip 3x12
BB curl 3x15

_________________________________________________

#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

_________________________________________________

Tailor your training based on how you feel. The metcon’s a good one but if you’re feeling beat up, skip it and do either conditioning or the gymnastics work.

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

BB Z-press 3x8
Weighted pull up 3x8
Banded Paloff press 3x20 (ea side)

C. Conditioning

Row/ski for max distance
1-2-3-4-5-4-3-2-1 min
Light pull 1:00 between

D. Metcon

For time
1000m row
30 bar facing burpees
20 ground to overhead (185/125)
30 bar facing burpees
1000m row

E. Gymnastics

8 rounds for quality
50' Handstand walk (rest as needed)

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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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Low impact recovery work. Take advantage of the day off and give your mind and body a well deserved break.

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Active Recovery

45 min low impact work

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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

_________________________________________________

Several good pieces to choose from today between C/D/E. They’re similar but will test you in different ways. You should be pushing the pace on the conditioning piece and shoot for 45 seconds of work each round.

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

BB good morning 3x12
Bulgarian split squat 3x10 (ea leg)
Strict T2B 3x10

C. Conditioning

20 EMOM, alternating
8 thruster (95/65), 8 bar facing burpees
15/12 cal AAB

D. Metcon

5 RFT
200m run
10 T2B
10 shoulder to overhead (95/65, 115/75, 135/95, 155/105, 175/115)

E. Interval

15 AMRAP, rest :45 between rounds
4 bar MU
8 burpee box jump over (24/20)
12 power snatch (95/65)

_________________________________________________

#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

_________________________________________________

Nothing crazy for today’s programming. Shoot for reproducible efforts on the interval piece. Your first few intervals should feel manageable but the last few will be tough.

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

_________________________________________________

A. Oly

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

B. Accessory

Snatch grip Sotts press 3x10
Pendlay row 3x10
I/Y/T 3x10

C. Conditioning

Run 3x1600m, rest 4:00

D. Interval

25 min E5MOM (5 rounds)
250/200m row
10 HSPU
15 deadlift (225/155)
20 KB Swing (70/53)

E. Gymnastics

10 AMRAP
3-6-9... C2BPU
40 double under

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#cronusfit #rltw #besomebody #earnit #paytheman

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

_________________________________________________

#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

_________________________________________________

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