Functional Fitness
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The usual low impact recovery 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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We’ve got some shorter pieces to choose from today in comparison to yesterday’s pieces albeit a little higher intensity.
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
Chin up 3x12
BB RDL 3x10
KB gorilla row 3x10 ea arm
C. Conditioning
For time
2 mile run
Every 2:00 including 0:00, 20 pushups, 20 squats
D. Metcon
12 AMRAP
2-4-6... devil press (50/35)
1-2-3... wall walk
E. Metcon
For time
50 alternating DB Snatch (50/35)
25 HSPU
50 alternating DB hang clean and press (50/35)
25 C2BPU
50 alternating single arm DB thruster (50/35)
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#cronusfit #rltw #besomebody #earnit #paytheman
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.
_________________________________________________
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
_________________________________________________
The usual active recovery day work.
_________________________________________________
Active Recovery
45 min low impact work
_________________________________________________
#cronusfit #rltw #besomebody #earnit #paytheman
Functional Fitness
_________________________________________________
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)
_________________________________________________
#cronusfit #rltw #besomebody #earnit #paytheman
Functional Fitness
_________________________________________________
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.
_________________________________________________
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
_________________________________________________
#cronusfit #rltw #besomebody #earnit #paytheman
Functional Fitness
_________________________________________________
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
_________________________________________________
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
_________________________________________________
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.
_________________________________________________
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.
_________________________________________________
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
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#cronusfit #rltw #besomebody #earnit #paytheman
