Functional Fitness

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A couple longer interval pieces today to really test your conditioning. Push your pace and work on your cycling, whether it’s burpee box jump overs or hang squat cleans.

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 Pendlay row 3x12
Weighted box step up 3x10 ea leg
I/Y/T 3x10

C. Conditioning

5x5:00, rest 2:00
300/250m row
200m run
AMRAP burpee box jump over (24/20)

D. Interval

20 min EMOM, alternating
15/12 cal AAB
10 hang squat clean (95/65)

E. Gymnastics

For time:
25 wall walks
EMOM including 0:00: 30 DU

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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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Happy monday crew. Back at it for another week of training

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

Single leg RDL 3x10
BB backrack weighted rear lunge 3x8 (ea leg)
Banded glute bridge hold 3x30sec

C. Conditioning

Row/ski 3x2k, rest 2:00

D. Metcon

15 AMRAP
21/18 cal AB
15 BB front squat (115/75)
9 bar facing burpees

E. Interval

20 min E4MOM (5 rounds)
12 double KB hang clean and press (53/35's)
18 goblet squat (53/35)
24 KB snatch (53/35)

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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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We’ve got a partner workout for today’s suck fest. One partner will be chipping away at the reps while the other is running with the sandbag.

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

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A. Strength

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

B. Saturday Suck Fest

For time with partner
Partner 1 runs 200m with 50/35 sandbag
While partner 2 works:
75 Devils press (50/35)
75 burpee box jump over (24/20)
75 DB box step overs (50/35 over 24/20)
75 burpee pullups

C. Strongman

Single arm farmer carry 5x100' ea arm

D. Accessory

DB incline press 3x10
BB close grip bench 3x12
DB hammer curl 3x15

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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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Happy Friday crew. The usual work to get after today. Enjoy the weekend and the suck fest tomorrow.

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 RDL + shrug 3x10
L-sit pull up 3x8
I/Y/T 3x10

C. Conditioning

Run
1 mile, rest 4:00
2x800, rest 2:00
4x400, rest 1:00
8x100m, rest 2:00 (fast)

D. Interval

5 rounds for max reps, rest 1:00 between
1 min cal AAB
1 min thruster (95/65)
1 min bar facing burpees
1 min OHS (95/65)

E. Gymnastics

8 AMRAP
Max sets of 5 unbroken C2BPU

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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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The usual active recovery day work.

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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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A couple different interval pieces to choose between today. For the conditioning piece, a lungster is a power clean, lunge, lunge, and thruster.

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 back rack reverse lunge 3x10 ea leg
Weighted hip thrust 3x20
Banded Paloff press 3x20 ea side

C. Conditioning

20 min EMOM, alternating
15/12 cal AB
4 barbell lungster (95/65)

D. Interval

3 rounds, rest 2:00 between
15-12-9
Deadlift (225/175)
Bar facing burpee

E. Metcon

4 RFT
25/20 cal row
12 T2B
9 DB thruster (2x50/35)

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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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Nothing fancy for today’s training. Push the pace on the interval piece and work on your barbell cycling efficiency.

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

KB gorilla row 3x8 ea
Weighted pull up up 3x8
Band face pull 3x20

C. Conditioning

Row 10x500m, rest 1:00

D. Interval

20 AMRAP, rest 1:00 between rounds
20/16 cal AB
10 ground to overhead (135/95)

E. Gymnastics

8 AMRAP
1-2-3... strict HSPU
1-2-3... strict C2BPU

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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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Happy Monday. We’re onto our last 5/3/1 mesocycle. We’re adding 60 lbs to our training max for our training reps. We’ll transition into some more high intensity conditioning work next block.

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

Single leg RDL 3x10 ea
Goblet cossack squat 3x10 ea leg
Strict T2B 3x10

C. Conditioning

8 rounds
750m row
40 air squats

D. Metcon

12 AMRAP
12 deadlift (225/175)
9 burpee box jump over (24/20)
6 C2BPU

E. Interval

5 rounds, rest 0:30 between
25/20 cal AB
20 KB goblet squat (53/35)

_________________________________________________

#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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The first suck fest of the year is a good one, albeit long. It’s a good zone 3 pace piece to work on capacity. Enjoy

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A. Strength

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

B. Saturday Suck Fest

4 rounds
2024m row
365 box step ups (24/20)
Every 4:00, including 0:00, 10 burpees

C. Strongman

Zercher carry 5x100'

D. Accessory

BB OHP 3x6
Floor press 3x12
Barbell curl 3x12

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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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Happy Friday. Hope you guys are ready for your first suck fest of the year, it’s a good one.

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

_________________________________________________

A. Oly

C+J 2@60%, 2@70%, 2@80%, 2x2@85%, 3x2@90%

B. Accessory

Weighted pistol 3x8 ea leg
Single arm bent over row 3x10 ea arm
Banded face pull 3x20

C. Conditioning

Row/ski 5x1k, rest 2:00

D. Metcon

30 AMRAP
Run 400m
30 KB swing (70/53)
30 KB box step over (70/53 over 24/20)

E. Gymnastics

8 AMRAP
3 unbroken muscle ups

_________________________________________________

#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

_________________________________________________

The usual active recovery work. Finish out the rest of the week strong.

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Active Recovery

45 min low impact

_________________________________________________

#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

_________________________________________________

The metcon today’s a nice upper body pump. Use the row as a “recovery” for the upper body.

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

Pendlay row 3x8
Banded hip thrust 3x20
Landmine cauldron 3x10 ea side

C. Conditioning

30 min E3MOM (10 rounds)
200m gasser (4x50m lengths)

D. Metcon

5 RFT
10 bodyweight bench
15 ring dips
20 cal row

E. Interval

5x3 AMRAP, rest 1:00
5 sandbag over shoulder (150/100)
10 C2BPU
Max reps single arm devil press (70/50)

_________________________________________________

#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

_________________________________________________

A good amount of gymnastics work today. Take the opportunity to drill some bodyweight movements.

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

_________________________________________________

A. Oly

Snatch 2@60%, 2@70%, 2@80%, 2x2@85%, 3x2@90%

B. Accessory

Strict C2BPU 3x8
Single leg RDL 3x10 ea leg
I/Y/T 3x10

C. Conditioning

Run 3x1 mile, rest walk 3:00 between

D. Interval

20 AMRAP, rest 1:00 between rounds
10 T2B
15 burpee box jump over (24/20)
20 wall ball (20/14)

E. Gymnastics

12 AMRAP
1-2-3... bar MU
3-6-9... HSPU
10-20-30... DU

_________________________________________________

#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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Happy New Year crew. Get after today’s training and start your year off on the right foot.

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

BB front rack rear lunge 3x10 ea leg
BB good morning 3x10
Strict T2B 3x10

C. Conditioning

30 min row for max distance

D. Metcon

4 RFT
8 squat clean (185/125)
12 C2BPU
16 GHDSU

E. Interval

5 rounds, rest 2:00 between rounds
20/16 cal AAB
50' BB overhead lunge (95/65)
15 BB front squat (95/65)

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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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Happy new year’s crew. I’m sure you guys have heard us talk about it, but I’m not a huge fan of new years resolutions. I think that you should always have goals and you shouldn’t wait for the new year to set/complete goals - it should be a continuous process of development.

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

4 RFT with 75/50 sandbag
400m sandbag run run
25 sandbag burpee to overhead
25 sandbag front squat
25 sandbag shoulder to overhead
25 sandbag backrack box step over (24/20)

C. Strongman

Suitcase carry 5x100' ea arm AHAP

D. Accessory

BB floor press 3x10
DB hammer curl 3x12
Weighted dip 3x8

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#cronusfit #rltw #besomebody #earnit #paytheman