Functional Fitness

_________________________________________________

A couple shorter pieces to choose from today to give your body a break.

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

_________________________________________________

A. Oly

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

B. Accessory

BB RDL + shrug 3x10
Parallete L-sit hold 3x30s
Banded face pull 3x20

C. Conditioning

3 mile Farlek run
Randomly alternate between recovery, tempo and threshold pace

D. Metcon

For time
40 C2BPU
80 wall ball (20/14)
120 KB swing (53/35)

E. Gymnastics

6 RFT
40 DU
20 hand release pushups
20 abmat situps

_________________________________________________

#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

_________________________________________________

Active recovery day. You guys know the drill - 45 min of low impact work.

_________________________________________________

Active Recovery

45 min low impact work

_________________________________________________

#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

_________________________________________________

The interval piece is a good test of your core stamina. If you can’t do the handstand walk in 1 or 2 sets, scale down to handstand pushups.

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

_________________________________________________

A. Strength

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

B. Accessory

Landmine single arm row 3x10
Weighted hip thrus 3x20
I/Y/T 3x10

C. Conditioning

30min EMOM, alternating, for max reps
Row
AAB
Burpee pullup

D. Metcon

12 AMRAP
6 sandbag over shoulder (150/100)
12 barbell front squat (135/95)
18 pistols

E. Interval

3 rounds, rest 1:1
3 rounds
12/10 cal AAB
50" HSW/9 HSPU
6 axle/fat bar deadlift (225/155)

_________________________________________________

#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

_________________________________________________

The metcon today is a mix of gymnastics, barbell, and DB work. The rounds get longer as you progress through the workout which will test your pacing ability.

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

_________________________________________________

A. Oly

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

B. Accessory

Snatch grip pendlay row 3x8
Bottom up KB press 3x12 (ea arm)
Weighted ring dip 3x12

C. Conditioning

Row 6x1k, rest 2:00

D. Metcon

For time:
3 rounds
3 bar MU
6 thruster (135/95)
9 DB hang clean and jerk (50/35)
2 rounds
9 pull up
12 thruster (115/75)
15 alternating DB snatch (50/35)
1 rounds
15 C2BPU
18 thruster (95/65)
21 single arm DB devils press (50/35)

E. Gymnastics

Death by deficit HSPU
1-2-3... (4/2")

_________________________________________________

#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

_________________________________________________

Another week of work. For the conditioning piece, a lungster is a clean, lunge, lunge, thruster.

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

_________________________________________________

A. Strength

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

B. Accessory

BB deficit RDL 3x12
DB weighted box step up 3x12 (ea leg)
Strict T2B 3x10

C. Conditioning

20min EMOM, alternating
15/12 cal AB
4 BB lungster (95/65)

D. Metcon

4 RFT
8 front squat (135/95)
12 bar facing burpees
24 cal row

E. Interval

The Chief
5x3 AMRAP, rest 1:00
3 power clean (135/95)
6 pushups
9 air squats

_________________________________________________

#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

_________________________________________________

The Suck Fest is a long chipper of really 4 movements. Practice your sustained cycling pace for each movement.

_________________________________________________

A. Strength

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

B. Saturday Suck Fest

For time
1 mile run
100 burpee C2BPU
1 mile run
100 Devil press (50/35)
1 mile run
100 DB cluster (squat clean thruster 50/35's)

C. Strongman

Waiter/suitcase carry 5x100' AHAP

D. Accessory

BB Z press 3x10
Barbell curl 3x15
Weighted dip 3x12

_________________________________________________

#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

_________________________________________________

Happy Friday. For the gymnastics piece, we’ve done this before. Try to stay on the bar for as long as you can for the complex. Rest as needed between sets as it’s a lot of grip work.

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

_________________________________________________

A. Oly

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

B. Accessory

Pendlay row 3x10
Plank hold 3x60s
Banded face pull 3x20

C. Conditioning

Run 4x1200m, rest walk 2:00

D. Metcon

4 RFT
15 pullups
12 squat snatch (115/75)
9 strict HSPU

E. Gymnastics

5 rounds for quality - AMRAP of
1-2-3-4...
T2B
pull up
C2BPU
bar MU

_________________________________________________

#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

_________________________________________________

Usual active recovery low impact work.

_________________________________________________

Active Recovery

45 min low impact work

_________________________________________________

#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

_________________________________________________

Today’s all about the dumbell. For the interval piece, you’re going to accrue 100 DB shoulder to overheads total.

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

_________________________________________________

A. Strength

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

B. Accessory

Single arm bent over row 3x10 (ea arm)
BB Good morning 3x10
BB landmine cauldron 3x10 (ea direction)

C. Conditioning

20 min E2MOM (10 rounds)
25/20 cal row (AFAP)

D. Metcon

15 AMRAP
9 DB thruster (50/35's)
12 DB box step over (50/35 over 24/20)
15 box jump over (24/20)

E. Interval

For time:
100 shoulder to overhead
2:30 on/1:00 off
15/12 cal AB
9 DB front rack squat (2x50/35's)
AMRAP DB shoulder to overhead

_________________________________________________

#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

_________________________________________________

Straight work pieces for today’s programming.

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 3x8
DB/KB bulgarian split squat 3x12 (ea leg)
Weighted pull up 3x8

C. Conditioning

Row/ski 4x2k, rest 2:00

D. Interval

20 AMRAP, rest 1:00 between rounds
28 alternating DB snatch (50/35)
14 hang squat clean (115/75)
7 bar MU

E. Gymnastics

10 AMRAP
3-6-9... C2BPU
4-8-12... cal row

_________________________________________________

#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

_________________________________________________

We’re onto another minicycle of our 5/3/1. Our training maxes will go up another 10 lbs for a total of 90%+20. Otherwise, nothing fancy for today’s programming.

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)
Weighted hip thrust 3x20
Strict T2B 3x12

C. Conditioning

40 min EMOM (alternating)
15/12 cal AAB
15/12 cal row
10 burpee box jump over (24/20)
Rest

D. Metcon

5 RFT
200m run
10 deadlift (225/155)
12 T2B
16 pistols (total)

E. Interval

6 rounds, rest 1:1
15/12 cal AAB
15 wall ball (30/20)
15 squat snatch (95/65)

_________________________________________________

#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

_________________________________________________

We’ve got double Glen for today’s suck fest. Throw a vest on for a little more of an added challenge. If you don’t have a rope, sub with 4 towel pullups for 1 rope climb (40 towel pullups each round). Get after it.

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

_________________________________________________

A. Strength

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

B. Saturday Suck Fest

Double Glen, wearing 20/14 vest
2 rounds
30 clean and jerk (135/95)
1 mile run
10 rope climbs (15 ft)
1 mile run
100 burpees

C. Strongman

Sandbag bearhug carry 5x100'

D. Accessory

BB incline press 3x8
BB Curl 3x12
Weighted dip 3x12

_________________________________________________

#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

_________________________________________________

Happy Friday. Nothing fancy for today’s training. The interval piece is more of a work capacity piece rather than true interval training. Your KB swing and goblet squats should be done unbroken, so the only way to make up time will be on the machine work.

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

_________________________________________________

A. Oly

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

B. Accessory

Weighted pistol 3x10 (ea leg)
BB Z-press 3x8
I/Y/T 3x10

C. Conditioning

Run 3x1 mile, rest 3:00

D. Interval

20 min E5MOM (4 rounds)
20 KB swing (70/53)
20/16 cal AB
20 KB goblet squat (70/53)
20/16 cal row

E. Gymnastics

8 AMRAP
2-4-6... C2BPU
4-8-12... pistols (total)

_________________________________________________

#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

_________________________________________________

You guys know the drill. Active recovery Thursday’s. Give the mind and body a break.

_________________________________________________

Active Recovery

45 min low impact

_________________________________________________

#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

_________________________________________________

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.

_________________________________________________

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

_________________________________________________

#cronusfit #rltw #besomebody #earnit #paytheman