Functional Fitness

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Today’s Suck Fest is one of our OG benchmark pieces. We started this piece back in 2020 and it’s become one of our staple pieces. If you’re really up for a spicy piece, throw a vest on for it.

A/B/D mandatory. C optional.

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A. Strength

Work up to 1RM Bench

B. Saturday Suck Fest

"The Regiment"
5 RFT
75 burpees
75 KB swing (53/35)
75 bodyweight squats
run 800m

C. Strongman

Farmer carry as far as possible with 2x70/53 KB's

D. Accessory

Max rep OHP @ 70%
Barbell curl 3x12
Weighted dip 3x12

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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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Happy Friday crew. A couple more days of test week to end it out strong. Tomorrow’s suck fest is a good one.

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

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A. Oly

Work up to 1RM C+J

B. Accessory

Weighted pistol 3x8 ea leg
BB RDL 3x10
I/Y/T 3x10

C. Conditioning

5k row for time

D. Metcon

For time
21-15-9 thruster (95/65)
12-9-6 muscle up

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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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Low impact work for today’s active recovery. Make sure you’re getting in some prehab/rehab work to finish out the week strong.

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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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Hump day, one more day of intensity before a well deserved active recovery day tomorrow.

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

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A. Strength

Work up to 1RM Deadlift

B. Accessory

BB backrack rear lunge 3x8 ea leg
Landmine cauldron 3x10 ea direction
Kneeling banded paloff press 3x20

C. Conditioning

Run 3x1 mile, rest 8:00 between
Run each as fast as possible

D. Metcon

Cindy
20 AMRAP
5 pullups
10 pushups
15 squats

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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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Even the conditioning pieces this week are benchmark pieces. If you’re feeling good, you can test in a couple events but go based on how you feel. Test week is pretty intense so don’t burn out too early in the week.

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

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A. Oly

Work up to 1RM Snatch

B. Accessory

Pendlay row 3x8
Bottom up KB press 3x12 ea arm
Banded facepull 3x20

C. Conditioning

E2MOM (until failure)
10-12-14... cal AAB

D. Metcon

DT
5 RFT
12 deadlift (155/105)
9 Hang power clean
6 push jerk

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#cronusfit #rltw #besomebody #earnit #paytheman

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