Functional Fitness
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The usual low impact recovery work for today’s active recovery day. You guys know the drill. Get after training the rest of the week.
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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 two interval type pieces today. The conditioning piece should test your legs. You should finish each round with 10-15 seconds left. For the interval piece, you’re going to increase the difficulty each round by scaling up the gymnastics as well as the thruster weight.
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
BB bent over row 3x12
BB front rack reverse lunge 3x10 ea leg
Banded half kneeling Paloff press 3x20 ea side
C. Conditioning
20 min EMOM, alternating
15/12 cal AB
10 KBS, 10 Goblet squat (53/35)
D. Metcon
6 RFT
12 power snatch (115/75)
12 OHS (115/75)
12 bar facing burpees
E. Interval
3x6 AMRAP, rest 2:00
15/12 cal AAB
12 T2B/pullup/C2BPU
9 thruster (95/65, 115/75, 135/95)
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#cronusfit #rltw #besomebody #earnit #paytheman
Functional Fitness
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The interval piece is a good test of your ability to cycle both the T2B and barbell. The gymnastics piece is a good piece to test your core stability.
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
Single leg KB RDL 3x10 ea leg
Weighted chin up 3x8
I/Y/T 3x10
C. Conditioning
Row 10x500m, rest 1:00
D. Interval
20 AMRAP, rest 1:00 between rounds
200m run
15 T2B
10 power clean and jerk (135/95)
E. Gymnastics
For time:
30 kipping HSPU
150 DU
20 strict HSPU
150 DU
10 deficit HSPU (4/2")
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#cronusfit #rltw #besomebody #earnit #paytheman
Functional Fitness
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Happy Monday crew. Nothing fancy for today’s programming. All the pieces today are straightforward work pieces.
A/B mandatory. Pick 1 out of C/D/E.
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A. Strength
Back squat 1 1x5@ 75%, 2x3@85%, 1x1+@95%
B. Accessory
BB good morning 3x10
BB front rack box step up 3x8 (ea leg)
Strict T2B 3x10
C. Conditioning
1 mile run
2k row
1 mile run
D. Metcon
12 AMRAP
30 DB goblet squat (50/35)
20 alternating DB Snatch (50/35)
10 lateral burpee over DB
E. Interval
5 rounds, rest 1:00 between
20 wallball (20/14)
20 pistols (total)
20/16 cal AAB
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#cronusfit #rltw #besomebody #earnit #paytheman
Functional Fitness
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We’ve got a partner chipper for training today. One partner works and chips away while the other partner runs 400m. Think of the 400 as a recovery run between hard chipper work.
A/B mandatory. Pick 1 out of C/D/E.
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A. Strength
Bench 1x3@ 70%, 2x3@80%, 1x3+@90%
B. Saturday Suck Fest
For time with a partner
Partner A: Run 400m
100 burpee pull ups
100 squat clean thruster (95/65)
100 sandbag box step over (100/75 over 24/20)
100 sandbag ground to overhead
C. Strongman
Zercher carry 5x100' AHAP
D. Accessory
BB floor press 3x12
Weighted dip 3x10
EZ bar curl 3x15
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#cronusfit #rltw #besomebody #earnit #paytheman
Functional Fitness
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We’ve just got some straightforward work for today’s training. The pieces are straightforward but will give you a good stimulus.
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 RDL + shrug 3x10
Weighted chin up 3x8
Banded face pull 3x20
C. Conditioning
AAB for max cals
5x5 min, 2:00 recovery between
D. Metcon
4 RFT
750m row
40 wall ball (20/14)
E. Gymnastics
For time
30 ring MU
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#cronusfit #rltw #besomebody #earnit #paytheman
Functional Fitness
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The usual active recovery work. We’ve got 45 min of low impact work, whatever you want to do. Make sure you’re hitting your prehab/rehab/mobility work,
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Active Recovery
45 low impact
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#cronusfit #rltw #besomebody #earnit #paytheman
Functional Fitness
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Hump day. We’ve got a lot of good pieces for today to choose between. For the conditioning piece, aim for a 90% effort that is hard to maintain in the later rounds.
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
BB front rack box step up 3x8 (ea leg)
Single arm kroc row 3x12 (ea arm)
Strict T2B 3x10
C. Conditioning
30 min E90seconds (10 rounds, alternating)
12/10 cal AAB
10 burpee box jump over (24/20)
D. Metcon
20 AMRAP
20/16 cal row
20 KB swing (70/53)
20 KB weighted box step over (70/53 over 24/20)
E. Interval
15 min E3MOM (5 rounds)
5 sandbag over shoulder (150/100)
10 sandbag squat (150/100)
50' sandbag carry (150/100)
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#cronusfit #rltw #besomebody #earnit #paytheman
Functional Fitness
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Today’s a gymnastics heavy day with several gymnastics movements. Focus on quality of movement rather than intensity/speed.
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%, 2x2@90%
B. Accessory
Snatch grip pendlay row 3x10
Bottom up KB Press 3x12 ea arm
I/Y/T 3x10
C. Conditioning
Row 3x2k, recovery row 2:00 between
D. Metcon
12 AMRAP
4 devils press (50/35)
8 T2B
8 DB thrusters (50/35)
4 bar MU
E. Gymnastics
8 AMRAP
2-4-6... strict HSPU
3-6-9... ring dip
30 double unders
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#cronusfit #rltw #besomebody #earnit #paytheman
Functional Fitness
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Back for another week of training. We’ve got some straightforward pieces for todays training
A/B mandatory. Pick 1 out of C/D/E.
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A. Strength
Back squat 1x3@ 70%, 2x3@80%, 1x3+@90%
B. Accessory
Single leg KB RDL 3x10 ea leg
Weighted pullup 3x10
Dragon flag 3x8
C. Conditioning
400m walking lunge
D. Metcon
5 RFT
12 pull up
9 hang squat clean (135/95)
6 shoulder to overhead (135/95
)E. Interval
6 rounds, rest 1:00 between
20/16 cal AAB
12 single arm KB squat clean and jerk (70/53)
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#cronusfit #rltw #besomebody #earnit #paytheman
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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#cronusfit #rltw #besomebody #earnit #paytheman
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
