Functional Fitness

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The metcon today is a long chipper piece. If you’re feeling beat down from the volume this week, feel free to choose something else

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

For time
100 alternating DB Snatch (50/35)
800m run
50 T2B
800m run
100 alternating DB hang clean and jerk (50/35)

E. Metcon

4 RFT
15 burpee box jump over (30/24)
15 power snatch (115/75)
15 back squats from ground (115/75)

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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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A longer piece for conditioning today. Try to minimize your transition times to keep the pace reasonable.

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

DB row 3x12 ea arm
RFESS 3x10 ea leg
I/Y/T 3x10

C. Conditioning

For time
Row 5k
Every 2:00, including 0:00, 5 burpee over rower

D. Metcon

15 AMRAP
8 deadlift (225/155)
16 DB goblet squat (50/35)
24 alternating DB Snatch (50/35)

E. Gymnastics

For time
50 parallete HSPU (4/2")
Every 1:00 including 0:00
8/6 cal AAB

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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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We’ve got our last week of the 5/3/1 cycle. We’ll hit a deload week next week and then test week the week after. We’ve got some similar pieces between the metcon and interval piece, so focus on whether you want to work on dumbell cycling or barbell cycling.

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

BB RDL + Shrug 3x10
Weighted rear lunge 3x8 ea leg
Strict T2B 3x10

C. Conditioning

40 min EMOM, alternating
15/12 cal AB
15/12 cal row
100m run
Rest

D. Metcon

15 AMRAP
9 DB cluster (squat clean thruster) (2x50/35's)
12 DB box step over (50/35's over 24/20)
15 box jump over (24/20)

E. Interval

15 min E3MOM (5 rounds)
15/12 cal AB
9 BB squat clean thruster (115/75)

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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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Nothing fancy for today’s suck fest - a vest chipper.

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A. Strength

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

B. Saturday Suck Fest

For time, wearing vest (20/14)
1 mile run
100 burpee pullups
1 mile run
200 hand release pushups
1 mile run
300 box step up (24/20)

C. Strongman

Zercher carry 5x100' AHAP

D. Accessory

EZ skull crusher 5x10
EZ curl 5x12

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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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Happy Friday crew. For the conditioning piece, shoot for consistent intervals on the rows.

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 Arnold Z-press 3x10
DB bent over reverse fly 3x12
BB good morning 3x12

C. Conditioning

30 min E10MOM (3 rounds)
2k row

D. Metcon

3 RFT
24 pullups
18 power clean (115/75)
12 burpee box jump over (30/24)

E. Gymnastics

10 EMOM
Max unbroken strict pull-ups

_________________________________________________

#cronusfit #rltw #besomebody #earnit #paytheman

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)

_________________________________________________

#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

_________________________________________________

#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

_________________________________________________

#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

_________________________________________________

#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

_________________________________________________

#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.

_________________________________________________

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.

_________________________________________________

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)

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#cronusfit #rltw #besomebody #earnit #paytheman