Functional Fitness

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Hope you guys enjoyed your deload week. We’ve got a test week to see where you’re at. We’ll then transition into a new year of training utilizing the new year as the cycle timeline. As far as peak week, work up to a heavy single for each movement. It’ll typically be something like 3@70%, 2@80%, 1@90%, 1@95%, 1@97.5%, 1@102.5%.

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

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A. Strength

Work up to 1RM Backsquat

B. Accessory

Single leg KB/DB RDL 3x10
Strict C2BPU 3x8
Strict T2B 3x10

C. Conditioning

2k row for time

D. Metcon

For time
50-40-30-20-10 wallball (20/14)
100-80-60-40-20 double under

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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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Grab a buddy for today’s suck fest. You’ll be splitting all the reps with your partner.

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A. Strength

Bench 4x8

B. Saturday Suck Fest

For time with partner, split as needed
1 mile run with med ball (20/14)
100 medball GHDSU
200 cal row
300 wall ball
1 mile run with med ball

C. Accessory

DB Press 3x10
Barbell curl 3x10
Banded tricep extension 3x20

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#cronusfit #rltw #besomebody #earnit #paytheman

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