Functional Fitness
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Happy Friday crew. The usual deload piece today.
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A. Strength
Power clean and jerk 5x3
B. Metcon
30 AMRAP
500m row
10 KB devils press (2x 53/35)
500m row
20 double KB squat clean (2x53/35)
C. Accessory
Tempo pullup (3333) 3x5
BB Z-press 3x10
I/Y/T 3x10
Ring dip 3x12
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#cronusfit #rltw #besomebody #earnit #paytheman
Functional Fitness
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Hop in the pool for today’s active recovery. Split up the time however you want, but spend 60 minutes doing pool work.
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Active Recovery
60 min in the pool
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#cronusfit #rltw #besomebody #earnit #paytheman
Functional Fitness
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Again, shoot for 60-70% efforts on today’s piece. It’s more so to give both your mind and body a break.
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A. Oly
Deadlift 4x8
B. Metcon
30 AMRAP
50 box step overs (24/20)
25 burpee pull ups
50 cal AAB
25 KB goblet squat (53/35)
C. Accessory
DB bent over unsupported row 3x12 (ea arm)
BB Good morning 3x12
Weighted RFESS 3x10 ea leg
Kneeling banded Pallof press 3x15 ea direction
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#cronusfit #rltw #besomebody #earnit #paytheman
Functional Fitness
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The goal of the metcon’s isn’t really to push the pace or conditioning but rather to move through the piece at a light and comfortable pace.
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A. Oly
Power Snatch 5x3
B. Metcon
30 min AMRAP
1k row/ski
30 push-ups
40 air squats
50 Russian KB swing (53/35)
C. Accessory
Weighted pullup 3x8
Pendlay row 3x8
Banded face pull 3x20
Bottom up KB press 3x10
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#cronusfit #rltw #besomebody #earnit #paytheman
Functional Fitness
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We’re hitting a deload this week to give your body a break from the last 4 cycles. we’ll deload this week and then re-test next week before starting a new cycle. For this week, shoot for 60-70% on your intensity. The goal is to move and give your mind and body a break.
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A. Strength
Squat 4x8
B. Metcon
30 min AMRAP
400m run
20 alternating KB squat clean thruster (53/35)
20 ab mat sit ups
C. Accessory
Single leg KB RDL 3x10 ea leg
KB Turkish get up 3x6 ea arm
Weighted pistols 3x10 ea leg
Strict T2B 3x10
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#cronusfit #rltw #besomebody #earnit #paytheman
Functional Fitness
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We’ve got a long cycling piece today. Keep the transitions tight and efficient.
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
100 rounds
1 strict HSPU
2 deadlift (225/155)
3 bar facing burpee
C. Strongman
Suitcase carry 5x100' ea arm AHAP
D. Accessory
DB Bench 3x8
EZ curl 3x12
Ring dip 3x12
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#cronusfit #rltw #besomebody #earnit #paytheman
Functional Fitness
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Happy Friday crew. Nothing fancy to today’s work. 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%, 2x2@90%
B. Accessory
DB Arnold Z-press 3x10
Pendlay row 3x8
Band face pull 3x20
C. Conditioning
Row 3x2k, rest 2:00
D. Metcon
For time
1000m row
30 bar facing burpees
20 ground to overhead (185/125)
30 bar facing burpees
1000m row
E. Gymnastics
For time
12-16-20-24-28 pistols
6-8-10-12-14 T2B
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#cronusfit #rltw #besomebody #earnit #paytheman
Functional Fitness
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Low impact work 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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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
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#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)
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#cronusfit #rltw #besomebody #earnit #paytheman
