Functional Fitness

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Happy Friday. It’s New Year’s weekend. We’ve had a great year and hope you guys have as well. Hope you guys have been crushing your goals this year.

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
DB box step up 3x8 ea leg
I/Y/T 3x10

C. Conditioning

AAB for max cals
1-2-3-4-4-3-2-1 minutes
Light pedal 1:00 between

D. Metcon

15 AMRAP
200m run
20 single arm KB clean total (70/53)
20 KB goblet squat (70/53)

E. Gymnastics

10min E2MOM (5 rounds)
Row 250m
5-7-9... T2B
10-14-18... pistols

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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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The usual low impact active recovery work. Finish out the year strong.

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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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Good pieces to choose between if you’re able to get training in today. They’re some solid work capacity development pieces

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

Weighted chin up 3x8
Single arm DB/KB row 3x12
Banded Paloff Presss 3x20 ea side

C. Conditioning

20 E2MOM (10 rounds)
20/16 cal row

D. Metcon

5 RFT
4 BB bear complex (135/95)
24/20 cal AAB

E. Metcon

20 AMRAP
12 deadlift (225/155)
12 burpee box jump over (24/20)
12 T2B

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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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Hope you guys are enjoying the holidays. If you’re limited in your training ability/resources this week, scale and modify the pieces as needed to accommodate your resources.

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 3x8 ea arm
Banded face pull 3x20

C. Conditioning

30 min E3MOM (10 rounds)
Row 500m

D. Metcon

For time:
200 cal AAB
E2MOM, including 0:00
8 DB squat clean thruster (50/35's)

E. Gymnastics

For time:
50 strict HSPU
Every break
5 sandbag over shoulder (150/100)

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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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Merry Christmas all. Depending on your resources, you can hit a 12 days of Xmas workout or the usual training. For the 12 days, we’ve got both a gym and a bodyweight version. Hope you guys have a good one spending it with friends and family.

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

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A. StrengthBack squat 1x3@ 70%, 2x3@80%, 1x3+@90%

B. Accessory

Single leg KB RDL 3x10
BB good morning 3x8
Strict T2B 3x10

C. ConditioningFor time
Run 1 mile
Row 2000m
Run 1 mile

D. Metcon

12 days of Christmas
1 200m run
2 Snatch (135/95)
3 Muscle up
4 Devils Press (50/35)
5 HSPU
6 Burpee box jump over (24/20)
7 Pull up
8 BB front squat (135/95)
9 T2B
10 Power clean (135/95)
11 GHDSU
12 Shoulder to overhead (135/95)

1 200m run
2 HSPU
3 pistols (ea leg)
4 Yoga pushups
5 V-up
6 jump squats with leg tuck
7 burpees
8 jump lunges ea leg
9 shoulder taps (ea side)
10 hollow rocks
11 broad jumps
12 wall walks

E. Interval

6 RFT, rest 1:00 between
80 DU
30 KB swing (70/53)
10 C2BPU

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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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We’ve done pieces like this before for the suck fest. The workout is all about keeping transitions smooth and quick

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A. Strength

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

B. Saturday Suck Fest

100 RFT
1 burpee pull up
3 wallball (30/20)
5 KB swing (70/53)

C. Strongman

Farmer carry 5x100' AHAP

D. Accessory

BB floor press 3x12
Poundstone curl

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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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Happy Friday. Enjoy the weekend.

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

DB Z-press 3x8
Strict C2BPU 3x8
Banded Paloff press 3x20

C. Conditioning

Run 3 sets of 400m-800m-400m, rest 1:00 between distances, rest 5:00 between sets

D. Metcon

4 RFT
50' BB backrack walking lunge (135/95)
15 box jump over (24/20)
21 pullups

E. Gymnastics

8 AMRAP
4 muscle up (ring or bar)
12 GHDSU

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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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You guys know the drill, low impact recovery work and prehab/rehab/mobility.

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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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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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#cronusfit #rltw #besomebody #earnit #paytheman

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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#cronusfit #rltw #besomebody #earnit #paytheman

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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#cronusfit #rltw #besomebody #earnit #paytheman

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