Functional Fitness

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Hump day. Simple pieces for today’s training with relatively easy movements that’ll tax your core. Enjoy the active rest 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

Snatch grip pendlay row 3x10
Weighted pistol 3x8 ea leg
Banded facepull 3x20

C. Conditioning

Lunge walk 400m

D. Metcon

15 AMRAP
100-200-300... m run
4 wall walk
12 shoulder to overhead (95/65)

E. Metcon

15 AMRAP
100m run
10 DB box step over (50/35's over 24/20)
100m run
10 burpee box jump over (24/20)

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Functional Fitness

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We’ve got a bunch of mixed modal pieces for training today with a good mix of gymnastics and weightlifting.

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

BB front rack rear lunge 3x10 ea leg
Single arm DB/KB row 3x12
I/Y/T 3x10

C. Conditioning

30 min E3MOM (10 rounds, alternating)
400m run
500m row

D. Interval

18 min E3MOM (6 rounds)
20/18 cal AAB
10 hang squat clean (135/95)

E. Gymnastics

8 AMRAP
2-4-6-8... HSPU
1-2-3... sandbag over shoulder (150/100)

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Functional Fitness

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We’re onto another 5/3/1 minicycle. As a result, we’re going to add an additional 10 lbs to our training max for a total of 50 lbs from our original 90% training max.

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 Good morning 3x10
Weighted pullup 3x8
Strict T2B 3x10

C. Conditioning

Row/ski 3x2k, rest 2:00

D. Metcon

25 AMRAP
25 thruster (65/45)
25 SDLHP (65/45)
25 lateral burpees

E. Interval

5 rounds, rest 1:1
30 wall ball (20/14)
15 alternating single arm devil press (50/35)

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Functional Fitness

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Today’s suck is a great work capacity piece. We’ve got a lot of functional/atypical movements that’ll build “functional” endurance and capacity. The sandbag get up is essentially a turkish get up with a sandbag over your shoulder.

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A. Strength

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

B. Saturday Suck Fest

5 RFT
200m walking lunge
20 sandbag get ups (100/75)
200m KB suitcase carry (53/35)
20 KB single arm man makers (53/35, total)

C. Strongman

Sandbag bear hug carry 5x100'

D. Accessory

BB floor press 3x12
Weighted dip 3x12
Barbell curl 3x12

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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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Some “chiller” pieces for today’s programming. The metcon is a nice core piece conditioning piece while the interval piece has a nice mix of row and DB work.

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 RDL + shrug 3x10
Parallete L-sit flutter kick 3x20
Banded facepull 3x20

C. Conditioning

Row for max distance
1-2-3-4-5-6-7, 1:00 recovery between

D. Interval

5 rounds, rest 1:1
21/18 cal row
6 single arm devil press (50/35)
21/18 cal row
12 single arm DB thruster (50/35, alternating)

E. Metcon

3 RFT
30 cal row
20 GHDSU
10 sandbag over shoulder (150/100)

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#cronusfit #rltw #besomebody #earnit #paytheman

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