Functional Fitness

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Hope you guys had a great break/thanksgiving vacation. We’re back into our strength programming with another 3 minicycles of our 5/3/1 variation. We’re adding more weight for a total of +40 for our training maxes.

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

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A. Strength

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

B. Accessory

BB RDL 3x12
Reverse hyper 3x20
Strict T2B 3x12

C. Conditioning

Run 1.5 miles
Row 2k
Run 1.5 miles

D. Metcon

8 RFT
12 front squat (115/75)
9 T2B
6 devils press (50/35)

E. Interval

15 min E3MOM (5 rounds)
15/12 cal AAB
12 single arm DB thruster (50/35), switch every 6 reps
9 burpee box jump over (24/20)

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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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A short workout today for our Suck Fest. All gymnastics movements so you’ll be able to knock it out anywhere. We’re back onto strength work next week, so take advantage of the rest day tomorrow.

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A. Strength

DB Bench 4x8

B. Saturday Suck Fest

For time, wearing vest (20/14)
1 mile run
100 burpee pullups
1 mile run
200 hand release pushups
1 mile run
300 box step up (24/20)

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#cronusfit #rltw #besomebody #earnit #paytheman

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