Functional Fitness

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Happy Friday crew. Hope you guys had an awesome Thanksgiving day. We’re continuing the deload work. Nothing fancy today.

A/B/C Mandatory

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A. Oly

Squat clean + power jerk 5x3 @ 70%

B. Accessory

DB/KB Arnold Z-press 3x8
BB RDL + shrug 3x10
Banded upright row 3x20

C. Metcon

20 AMRAP
250m row/ski
25 wallball (20/14)
25 abmat situps

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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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Happy Thanksgiving. Take the time off to enjoy with family. If you’d like, you can do a pre-dinner walk or do a deck of cards workout. Each suit is a different exercise. Do the corresponding reps for each card - 2 = 2 reps, 3=3, etc. J=11, Q=12, K=13, A=14. For the diamonds, 2-5=100m run, 6-9=200m run, 10-A=400m run. Joker’s are wild - you can choose whatever exercise for 15 reps. Feel free to modify if you want.

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Thanksgiving

60 min walk/hike

or

Deck of cards
Club = burpee
Spade = jump lunges (ea leg)
Heart = V-up
Diamond = run

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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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Enjoy your Thanksgiving crew. Hope you spend it with friends and family and take a moment to reflect.

A/B/C Mandatory

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A. Strength

Deadlift 4x8 @ 60%

B. Accessory

Single arm DB/KB pendlay row 3x12 (ea arm)
Weighted hip thrust 3x15
Banded good morning 3x20

C. Metcon

20 AMRAP
20/16 cal AAB
20 KB swing (53/35)
20 KB goblet squats (53/35)

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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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Some light work again for today’s deload day. Again, the metcons should be about a 70-80% effort. Use them more as a prehab/rehab piece than a conditioning piece.

A/B/C Mandatory

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A. Oly

Power Snatch 5x3 @ 70%

B. Accessory

Weighted pull up 3x8
Single arm DB press 3x8 ea arm
Banded face pull 3x20

C. Metcon

20 AMRAP
9 Devils press (50/35)
6 wall walk
25/20 cal row

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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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We’ve got a deload week after the last 9 weeks. You guys deserve it. Take this week to let your body recover and take a break from the grind. Good thing it’s also Thanksgiving week, so even more reason to take some time off. Shoot for about 70-80% on the metcon’s.

A/B/C Mandatory

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A. Strength

Squat 4x8 @ 60%

B. Accessory

Weighted walking lunge 3x12 ea leg
Single leg KB RDL 3x12
Banded Paloff press 3x20

C. Metcon

20 AMRAP
200m run
30 DB snatch, alternating (50/35)
20 hand release pushups

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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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Today’s suck fest is just 1 mile. However, it’ll be done in a very challenging way. The run will be the “easiest” part of it. If you’re feeling up for a challenge, throw a vest on.

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A. Strength

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

B. Saturday Suck Fest

For time (20/14 vest optional)
400m walking lunge
400m farmer carry 2x53 KB/DB
400m burpee broad jump
400m run

C. Strongman

Zercher carry 5x100' AHAP

D. Accessory

BB Floor press 3x12
Weighted ring dip 3x10
DB hammer curl 3x12 (ea arm)

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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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Happy Friday. Nothing crazy for today’s training - some good interval pieces to choose between. For the conditioning piece, 1 min of rest between efforts isn’t a lot of time to recover, however, your pace should slowly get fast each round.

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

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A. Oly

C+J 2@60%, 2@70%, 2@80%, 2x2@85%, 3x2@90%

B. Accessory

BB bent over row 3x12
BB front rack box step up 3x10 ea leg
Banded face pull 3x20

C. Conditioning

Row for max cals
7-6-5-4-3-2-1 minutes
Light row 1:00 between

D. Interval

4 rounds, rest 2:00
250m row
12 rower facing burpees
250m row
24 DB snatch (50/35)

E. Gymnastics

5 rounds, rest as needed
1-2-3... strict HSPU
1-2-3... kipping HSPU
Climb the ladder

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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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The usual active recovery work. Make sure you’re doing your mobility and prehab/rehab work. Hit the rest of the week hard.

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Active Recovery

45 min low impact work

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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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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.

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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

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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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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.

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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

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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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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.

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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)

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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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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.

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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

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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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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.

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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

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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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The usual active recovery/low impact work.

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Active Recovery

45 min low impact work

_________________________________________________

#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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

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

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)

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#cronusfit #rltw #besomebody #earnit #paytheman