Functional Fitness

_________________________________________________

Another great day of training ahead. Again, some really good pieces to choose between. The metcon is a mix of barbell cycling and assault bike. The gymnastics piece will really test your grip.

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

_________________________________________________

A. Oly

Snatch 2@60%, 2@70%, 2@80%, 2x2@85%, 2x2@90%

B. Accessory

Pendlay row 3x10
Bottom up KB Press 3x10 (ea arm)
Weighted pull up 3x8

C. Conditioning

Lunge 400m with 20/14 vest

D. Metcon

15 AMRAP
20/16 cal AAB
10 ground to overhead (135/95)
20/16 cal AAB
10 power snatch (135/95)

E. Gymnastics

For time:
40 T2B
30 pull-ups
20 C2BPU
10 bar MU
Every break, 30 DU

_________________________________________________

#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

_________________________________________________

Back into another week of good training. We’ve got a couple longer pieces to choose between today. For the interval piece, start from the top each 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 + shrug 3x10
Bulgarian split squat 3x12 (ea leg)
Strict T2B 3x10

C. Conditioning

For time:
Row 2k
Run 1 mile
Row 2k

D. Metcon

10 RFT
12 alternating DB snatch (50/35)
8 lateral burpee over DB
6 single arm DB thruster (with one arm, switch each set)

E. Interval

4x4 AMRAP, rest 2:00
Run 200m
into
20 wallball (20/14)
20 KB swing (70/53)
20 hand release pushups
Reset each round

_________________________________________________

#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

_________________________________________________

Today’s Suck Fest is a little “shorter” than our typical suck fest. It’s an ascending cluster piece. The first couple rounds will feel manageable but the last couple will start to hurt.

_________________________________________________

A. Strength

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

B. Saturday Suck Fest

For time:
Run 1 mile
Into 4 rounds
20 T2B
20 bar facing burpees
20 squat clean thruster (95/65)
Weights ascend as 115/75, 135/95, 165/115
Run 1 mile

C. Strongman

Sandbag bear hug carry 5x100'

D. Accessory

BB bench 3x8
Ring dip 3x12
BB curl 3x12

_________________________________________________

#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

_________________________________________________

Happy Friday. We’ve got some good pieces to choose between for today’s training. The conditioning piece is a long multimodal conditioning piece while the conditioning piece is a nice long AMRAP.

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

_________________________________________________

A. Oly

C+J 2@60%, 2@70%, 2@80%, 2x2@85%, 1x2@90%

B. Accessory

DB Z-press 3x10
Single leg DB/KB RDL 3x12 (ea leg)
I/Y/T 3x10

C. Conditioning

For time
Row/ski 2k
Run 1600m
Row/ski 1500m
Run 1200m
Row/ski 1k
Run 800m

D. Metcon

20 AMRAP
50 wallball (20/14)
25 overhead squat (115/85)
10 devils press (50/35's)

E. Gymnastics

8 AMRAP
2-4-6... strict HSPU
30 double under

_________________________________________________

#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

_________________________________________________

Active recovery day. You guys know the drill - hit 45 mins of low impact work. It can be pool work, biking, elliptical, rowing, jacobs ladder, walking, etc. Whatever your heart desires.

_________________________________________________

Active Recovery

45 min low impact work

_________________________________________________

#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

_________________________________________________

The interval piece is a nice piece to work on your cycling. See if you can do each barbell cycle unbroken.

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

_________________________________________________

A. Strength

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

B. Accessory

Single arm DB/KB row 3x12 (ea arm)
BB good morning 3x8
Banded paloff press 3x20 (ea direction)

C. Conditioning

30 min E3MOM (10 rounds)
Row/ski 500m

D. Metcon

6 RFT
8 deadlift (275/185)
16 pistol
200m run

E. Interval

6 rounds for time, rest 1:00 between
15 hang power clean (135/95)
12 front squat (135/95)
9 front rack rear lunge (ea leg, 135/95)
6 bar facing burpees

_________________________________________________

#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

_________________________________________________

Happy Halloween. Make sure you get after your training before you indulge on the candy. For the gymnastics piece, try and stay on the bar for the entire complex - scale the reps down if needed.

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

_________________________________________________

A. Oly

Snatch 2@60%, 2@70%, 2@80%, 2x2@85%, 1x2@90%

B. Accessory

BB Pendlay row 3x8
Weighted chin up 3x8
Banded face pull 3x20

C. Conditioning

Run 4x800, rest 2:00D. Metcon15 RFT
12/8 cal AAB
3 sandbag over shoulder (150/100)

E. Gymnastics

6 rounds for quality, goal is unbroken. Rest as needed
5 T2B
5 pull up
5 C2BPU
5 bar MU

_________________________________________________

#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

_________________________________________________

We’re onto our third mini 5/3/1 cycle. Thus, we’re going to add another 10 lbs to our training maxes for a total of 30 lbs overall.

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

_________________________________________________

A. Strength

Back squat 1x5@ 65%, 2x5@75%, 1x5+@85%

B. Accessory

BB RDL 3x12
DB Bulgarian split squat 3x10
Strict T2B 3x10

C. Conditioning

Row 5k, E2MOM
8 burpees over rower

D. Metcon

15 AMRAP
6 squat clean (135/95)
9 T2B
12 box jump over (30/24)

E. Interval

4x4 AMRAP, rest 2:00
Run 400m into
3-6-9... HSPU
2-4-6... bar MU
Reset each round

_________________________________________________

#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

_________________________________________________

We’ve done manmakers before, it’s a push up, row, push up, row, squat clean thruster.

_________________________________________________

A. Strength

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

B. Saturday Suck Fest

For time
75 burpee pullups
75 DB manmakers (35/20)
75 sandbag ground to overhead (100/75)

Every 5:00, 100m DB farmer carry (35/20)

C. Strongman

Yoke carry 5x100' AHAP

D. Accessory

DB Arnold press 3x10
BB skull crusher 3x12
BB 21's, 3 sets

_________________________________________________

#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

_________________________________________________

The work capacity piece is meant to be done as a continuous work out. It’s not for time but rather for completion. You should keep moving throughout the piece. For the metcon piece, you can go straight from the power snatch overhead position into back squats.

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

Banded BB Pendlay row 3x8
KB tempo goblet squat (4241) 3x8
Banded face pull 3x20

C. Work Capacity

5 rounds
10-15-25-50 KB swing (53/35)
1-2-3-4-5 strict C2BPU

D. Metcon

4 RFT
15 burpee box jump over (30/24)
15 power snatch (115/75)
15 back squats from ground (115/75)

E. Gymnastics

6x50' handstand walk, rest as needed

_________________________________________________

#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

_________________________________________________

The usual active recovery work. Make sure you’re doing your mobility/prehab/rehab work.

_________________________________________________

Active Recovery

45 min low impact work

_________________________________________________

#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

_________________________________________________

It’s all about the box step over’s for the interval piece. Push the pace on the step overs and see how long you can hold on.

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

_________________________________________________

A. Strength

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

B. Accessory

Strict C2BPU 3x10
BB bent over row 3x10
Banded hip thrust 3x20

C. Conditioning

Row/ski10x500m, rest 1:00

D. Metcon

For time
1500m row
50 wall ball (20/14)
20 power clean (135/95)
750m row
50 wall ball
20 deadlifts (225/155)

E. Interval

For time
50 DB box step over (50/35 over 24/20)
2:30 work, rest 1:00 between
200m run
AMRAP box step overs

_________________________________________________

#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

_________________________________________________

The interval piece is very similar to the piece from last week except it’s in an AMRAP format instead of rounds for time. See if you’re able to maintain similar pacing to last week.

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

_________________________________________________

A. Oly

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

B. Accessory

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

C. Conditioning

20 min EMOM, alternating
15/12 cal AB
8 hang squat clean (95/65), 10 push ups

D. Interval

6 AMRAP
12 T2B
9 thruster (95/65)
rest 3:00
6 AMRAP
12 pull up
9 thruster (115/75)
rest 3:00
6 AMRAP
12 C2BPU
9 thruster (135/95)

E. Gymnastics

6 RFT
8 HSPU
12 ring dip
16 T2B

_________________________________________________

#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

_________________________________________________

The conditioning piece is a bit of a longer one - you’ll be alternating run/row. Keep the pacing repeatable. The metcon/gymnastics pieces are straightforward pieces to work on your cycling/pacing.

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

_________________________________________________

A. Strength

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

B. Accessory

DB/KB bulgarian split squat 3x12 (ea leg)
BB good morning 3x12
Banded paloff press 3x20 ea side

C. Conditioning

40 min E10MOM (4 rounds)
Run 400m
Row 1000m
Run 400m

D. Metcon

5 RFT
15 ground to overhead (115/75)
12 T2B
9 bar facing burpees

E. Gymnastics

8 AMRAP
1-2-3... wall walk
10-20-30... DU

_________________________________________________

#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

_________________________________________________

Happy Saturday crew. Grab a buddy for today’s suck fest. You’ll be alternating between the row and the AMRAP. For the manmakers, you’ll be doing a pushup, row, pushup, row, squat clean, thruster. Try and push the pace on the burpee pull ups and try and recover on the row.

_________________________________________________

A. Strength

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

B. Saturday Suck Fest

Partner workout
For time: 300 burpee pullups
Partner 1: Row 500m
Partner 2: 3 wall walk
6 DB Manmakers (35/20)
AMRAP burpee pull ups

C. Strongman

Zercher carry 5x100'

D. Accessory

BB floor press 3x12
Banded tricep pushdown 3x20
Banded bicep curl 3x20

_________________________________________________

#cronusfit #rltw #besomebody #earnit #paytheman