Functional Fitness

_________________________________________________

We’ve got some simpler but longer pieces today for training. The movements are straightforward but effective. The metcon will be a nice chest pump so make sure you warm up properly for 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 3x10
Weighed chin up 3x8
Weighted hip thrust 3x20

C. Conditioning

20 min E2MOM (10 rounds)
20/16 cal row

D. Metcon

20 AMRAP
200m run
15 DB bench (70/50)
12 ring dip

E. Interval

8 rounds, rest 1:00 between
20/16 cal AAB
16 KB goblet squat (53/35)
12 hand release pushups

_________________________________________________

#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

_________________________________________________

In contrast to yesterday’s work, we’ve got more of a gymnastics focus for our pieces today. Hit the gymnastics piece as fast as you can for each round and recover - figure out how hard you can push and still recover between rounds.

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

_________________________________________________

A. Oly

Snatch 2@60%, 2@70%, 2@80%, 2x2@85%, 3x2@90%

B. Accessory

Alternating DB Z-press 3x8
BB bent over row 3x12
Strict T2B 3x10

C. Conditioning

Row/ski 5x4 min, recovery pull 1:00

D. Metcon

3 RFT
15 pull ups
30 wall ball (30/20)
15 T2B
10 devils press (50/35's)

E. Gymnastics

12min E3MOM (4 rounds)
6 ring MU
24 pistols (total)
60 DU

_________________________________________________

#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

_________________________________________________

Happy Monday crew. Hope you guys had a great Veterans Day weekend. We’ve got a lot of barbell work on the board today between the chipper metcon and interval piece.

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

_________________________________________________

A. Strength

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

B. Accessory

Single leg KB RDL 3x12
BB front rack box step up 3x10
Landmine cauldron 3x10 ea direction

C. Conditioning

5k run

D. Metcon

For time
50/40 cal AAB
50 hang power snatch (95/65)
50 front squat (95/65)
35/28 cal AAB
35 power snatch (95/65)
35 push press (95/65)
20/16 cal AAB
20 squat snatch (95/65)
20 thruster (95/65)

E. Interval

15 min E3MOM (5 rounds)
15 deadlift (155/105)
12 hang squat clean (155/105)
9 front rack rear lunge (155/105 ea leg)

_________________________________________________

#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

_________________________________________________

Happy Veterans Day, crew. We’ve got a solid suck fest in honor of today. It’s a nice mix of barbell cycling and gymnastics. Enjoy the day.

_________________________________________________

A. Strength

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

B. Saturday Suck Fest

Veterans Day
11 RFT
11 bar facing burpee
11 deadlift (135/95)
11 box jump over (24/20)
11 power clean (135/95)
11 pullup
11 shoulder to overhead (135/95)
Run 400m

C. Strongman

5x100' Farmer walk AHAP

D. Accessory

DB incline press 4x10
Ring dip 3x12
BB curl 3x20

_________________________________________________

#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

_________________________________________________

The conditioning run piece today will be challenging if you do it correctly. It’s all about pacing and pushing the lactic threshold.

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

_________________________________________________

A. Oly

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

B. Accessory

BB front rack rear lunge 3x10 (ea leg)
BB Z-press 3x8
Banded face pull 3x20

C. Conditioning

Run
8 rounds
30 seconds hard (1 mile pace)
1 min medium (5k pace)
30 seconds hard (1 mile pace)
2 min recovery

D. Metcon

5 RFT
21 box jump over (24/20)
15 deadlift (225/155)
9 bar facing burpees

E. Gymnastics

8 AMRAP
25' unbroken handstand walk

_________________________________________________

#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

_________________________________________________

The usual active recovery/low impact work.

_________________________________________________

Active Recovery

45 min low impact work

_________________________________________________

#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

_________________________________________________

The conditioning piece is more of an AMRAP interval than traditional conditioning piece.

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

_________________________________________________

A. Strength

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

B. Accessory

Landmine row 3x12
BB Good morning 3x10
I/Y/T 3x10

C. Conditioning

24 min EMOM (8 rounds), alternating for max reps
Cal AAB
Burpee box jump over (24/20)
Rest

D. Metcon

For time:
50 sandbag over shoulder (150/100)
E2MOM, 5 sandbag squat (from ground 150/100)

E. Interval

6 rounds, rest 90s between
60 DU
12 HSPU
9 OHS (115/75)

_________________________________________________

#cronusfit #rltw #besomebody #earnit #paytheman

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