Functional Fitness
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You guys know the drill. Active recovery Thursday’s. Give the mind and body a break.
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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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A couple long pieces today between the conditioning piece and metcon. The metcon’s a long chipper, so keep moving through the piece. You won’t be able to do each movement unbroken, so have a plan and stick to it.
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
Snatch grip pendlay row 3x12
BB back rack rear lunge 3x12 (ea leg)
Landmine cauldron 3x10 (ea direction)
C. Conditioning
Row 6x1k, rest 2:00 between
D. Metcon
For time
100 alternating DB Snatch (50/35)
800m run
50 T2B
800m run
100 alternating DB hang clean and jerk (50/35)
E. Metcon
For time
50-40-30-20-10
Cal row
Push up
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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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#cronusfit #rltw #besomebody #earnit #paytheman
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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#cronusfit #rltw #besomebody #earnit #paytheman
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)
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#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
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#cronusfit #rltw #besomebody #earnit #paytheman
Functional Fitness
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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
_________________________________________________
#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)
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#cronusfit #rltw #besomebody #earnit #paytheman
Functional Fitness
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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.
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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
