Functional Fitness

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We’ve got a hero wod for today’s suck fest. It’s a fairly straightforward piece that comes down to the lunges.

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A. Strength

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

B. Saturday Suck Fest

"Will Lindsay"
Wearing 20/14 vest
10 RFT
3 devils press (2x 55/35)
22 alternating DB lunge (2x 55/35)
19 air squats

C. Strongman

KB suitcase carry 5x100'

D. Accessory

BB OHP 3x8
Weighted dip 3x12
Barbell curl 3x15

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Functional Fitness

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Happy Friday. We’ve got some good pieces to choose from today. The metcon’s a burner piece with gymnastics/barbell. The gymnastics piece is a grip tester, so pick wisely.

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%, 1x2@90%

B. Accessory

BB pendlay row 3x10
DB alternating arnold Z-press 3x8 ea arm
I/Y/T 3x10

C. Conditioning

5 sets - running
1 min fast (1 mile pace)
2 min tempo (5 mile pace)
3 min recovery

D. Metcon

3 RFT
21 C2BPU
15 thruser (115/75)
9 strict HSPU

E. Gymnastics

12 AMRAP
1-2-3... bar MU
15 KB swing (53/35)
30 DU

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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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Active recovery day. The usual 45 min low impact work whether it’s on a machine or just walking. Don’t neglect these days as they will help you recover

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Active Recovery

45 min low impact

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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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Two longer pieces and a shorter barbell piece to choose between. For the conditioning piece, you’ll be doing gasser’s which is 3x down and back of a 50m length for a total of 300m. This’ll really tax your legs. Enjoy the recovery day tomorrow.

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

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A. Strength

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

B. Accessory

BB Z-press 3x8
Weighted chin up 3x10
Weighted hip thrust 3x20

C. Conditioning

30 min E3MOM (10 rounds)
300m gasser (50m length, 3 down/back)

D. Metcon

20 AMRAP
1-2-3...
Sandbag over shoulder (150/100)
Ring dip
100m run

E. Metcon

12 AMRAP
10 power clean (135/95)
12 front squat (135/95)
14 box jump over (24/20)

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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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A couple longer pieces today between the conditioning and the interval piece. Shoot for consistent paces for the interval pieces. Scale the reps for the gymnastics piece as needed, the first couple rounds should be easy with it getting progressively harder in the back half.

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%, 1x2@90%

B. Accessory

Bottom up KB Press 3x12 (ea side)
BB back rack rear lunge 3x12 (ea leg)
Banded face pull 3x20

C. Conditioning

Row 5x1k, rest 2:00

D. Interval

20 AMRAP, rest 1:00 between rounds
24 wall ball (20/14)
16/14 cal row
8 HSPU

E. Gymnastics

15 EMOM, alternating
4-6 ring MU
10-15 GHDSU
50 DU

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#cronusfit #rltw #besomebody #earnit #paytheman

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