Functional Fitness

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We’ve got a nice partner chipper for today’s suck fest. Both the bar and the runs get progressively heavier/longer as you go through the piece. Split the reps as needed.

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A. Strength

OHP 1x3@ 70%, 2x3@80%, 1x3+@90%

B. Saturday Suck Fest

For time, with a partner, split as needed
50 squat Snatch (95/65)
400m run with 20/14 wall ball
50 thruster (115/75)
800m run with 20/14 wall ball
50 squat clean (135/95)
1200m run with 20/14 wall ball
50 ground to overhead (185/125)
1600m run with 20/14 wall ball
50 deadlifts (225/155)

C. Strongman

Sandbag bear hug carry 5x100'

D. Accessory

BB Bench 3x8
Barbell curl 3x20
Weighted dip 3x10

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Functional Fitness

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A couple good pieces to choose between today. The metcons are similar in terms of their stimulus but focus on different movement patterns. You should be able to complete the movements unbroken, so focus on the piece that will test your capacity the most.

A/B mandatory. Pick 2 out of C/D/E.

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A. Oly

C+J 3+1@60%, 3x(3+1)@70%, 2x(3+1)@80%, 1x(3+1)@85%

B. Accessory

Single arm DB row 3x12 ea arm
BB front rack rear lunge 3x12 (ea leg)
DB Z-press 3x8

C. Conditioning

20 min EMOM, alternating
15/12 cal AB
8 burpee box jump over (24/20)

D. Metcon

4 RFT
24 cal row
18 DB goblet squat (70/50)
12 DB snatch (70/50)

E. Metcon

12 AMRAP
6 bar MU
18 KB Swing (70/53)
30 wall ball (20/14)

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Functional Fitness

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Active recovery work. Hop in the pool or feel free to do any low impact recovery work.

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Active Recovery

Swim 8x200

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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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The metcon is a nice upper body pump chipper. Scale the bench to a weight that you can hit about 10 reps before having to break.

A/B mandatory. Pick 2 out of C/D/E.

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A. Strength

Trap bar Deadlift 1x3@ 70%, 2x3@80%, 1x3+@90%

B. Accessory

BB Good morning 3x10
Weighted pistol 3x10 (ea leg)
Banded facepull 3x20

C. Conditioning

Run 8x400m, rest 1:00

D. Metcon

For time
30 body weight bench
into
2 rounds
80 cal row
60 KB Swing (70/53)
40 pushups

E. Interval

24 min E3MOM (8 rounds)
15/12 cal AAB
12 box jump over (24/20)
9 power snatch (115/75)

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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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The conditioning piece is a longer piece. Hit the KB complex unbroken and recover/pace the assault bike.

A/B mandatory. Pick 2 out of C/D/E.

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A. Oly

Snatch 1x3@60%, 3x3@70%, 2x3 @ 80%, 1x3@85%

B. Accessory

BB Pendlay row 3x10
Strict C2BPU 3x10
I/Y/T 3x10

C. Conditioning

30 min E3MOM (10 rounds)
1 rd KB complex (6 double KB row, 8 KB swing, 10 KB DL)
AAB for max cals in remainder

D. Metcon

15 AMRAP
200m run
3-6-9... Devil press (2x50/35)
12 T2B

E. Gymnastics

20 min E2MOM (10 rounds)
20/14 vest optional
6 strict pullup
12 ring dip
18 air squat

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Functional Fitness

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Nothing fancy for today’s programming. Both the conditioning and metcon pieces are straightforward work capacity pieces. Work on maintaining consistent intervals for the conditioning piece and your barbell/gymnastics cycling for the metcon.

A/B mandatory. Pick 2 out of C/D/E.

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A. Strength

Front squat 1x3@ 70%, 2x3@80%, 1x3+@90%

B. Accessory

BB RDL 3x12
DB Bulgarian split squat 3x10 (ea)
Strict T2B 3x10

C. Conditioning

24 min E4MOM (6 rounds)
250m row
25 KB goblet squats (53/35)
250m row

D. Metcon

6 RFT
9 cluster (135/95)
12 bar facing burpees

E. Gymnastics

12 EMOM, alternating
8 deficit HSPU
12 T2B
50 DU

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Functional Fitness

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Feel free to throw on a vest for the suck fest if you’re feeling up for a challenge. It’s a pure work piece. Keep grinding through it.

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A. Strength

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

B. Saturday Suck Fest

5 RFT
800m run
20 burpee pullup
200m KB farmer carry (2x53/35)
10 KB man makers (2x53/35)

C. Strongman

Zercher carry 5x100' AHAP

D. Accessory

DB neutral grip overhead press 3x8
Weighted dip 3x10
Banded bicep curl 3x20

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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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Happy Friday. Straightforward work pieces to start your weekend. Pace the row’s at your 2k pace +5-10 seconds.

A/B mandatory. Pick 2 out of C/D/E.

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A. Oly

C+J 3+1@60%, 3x(3+1)@70%, 3x(3+1)@80%

B. Accessory

Bottom up KB press 3x12 (ea arm)
Weighted pistol 3x10 (ea leg)
Banded face pull 3x20

C. Conditioning

Row 4x1500, rest 2:00 between

D. Metcon

6 RFT
24/20 cal AAB
12 sandbag ground to overhead (100/75)

E. Gymnastics

For time: 50 strict C2BPU
Every break: 10 burpees

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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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Low impact work for active recovery today. Feel free to choose any movement you want.

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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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For the gymnastics piece, if you don’t have a rope available, sub for 8 towel pull ups.

A/B mandatory. Pick 2 out of C/D/E.

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A. Strength

Trap bar Deadlift 1x5@ 65%, 2x5@75%, 1x5+@85%

B. Accessory

Pendlay row 3x10
BB Good morning 3x12
BB curl 3x12

C. Conditioning

20 min E2MOM (10 rounds)
25/20 cal row

D. Metcon

For time
25 T2B
25 devils press (50/35)
25 pull up
25 DB squat clean thruster (50/35)
25 C2BPU

E. Gymnastics

15 EMOM, alternating
2 rope climbs
80 DU
18 pistols

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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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Nothing fancy for today’s programming.

A/B mandatory. Pick 2 out of C/D/E.

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A. Oly

Snatch 1x3@60%, 3x3@70%, 3x3 @ 80%

B. Accessory

Weighted chin up 3x8
BB Z-press 3x8
I/Y/T 3x10

C. Conditioning

Run 5x800m, rest 2:00

D. Interval

For time
150 burpee box jump overs (1 min on/1 min off)

E. Gymnastics

8 AMRAP
4 bar MU
8 HSPU
12 KB goblet squat (70/53)

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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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Now that we have a good baseline from last week, we’re going to transition into a 9 week strength cycle. We’ll be basing all of our working sets on our training max, which is calculated as 90% of your max from last week. You’ll use your training max to calculate your percentages.

A/B mandatory. Pick 2 out of C/D/E.

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A. Strength

Front squat 1x5@ 65%, 2x5@75%, 1x5+@85%

B. Accessory

Single leg RDL 3x12 (ea leg)
Strict T2B 3x10
Bulgarian split squat 3x10 (ea leg)

C. Conditioning

20 min AAB for max cals
E2MOM, including 0:00, 5 single arm devil press (50/35)

D. Metcon

4 RFT
8 sandbag over shoulder (150/100)
15 box jump over (24/20)
100 double unders

E. Interval

5 AMRAP
10 power clean (135/95)
15/12 cal AAB
Rest 2:00
5 AMRAP
10 front squat (135/95)
15/12 cal AAB
Rest 2:00
5 AMRAP
10 ground to overhead (135/95)
15/12 cal AAB

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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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We typically do “The Regiment” for our test weeks, but since we tested it 8 weeks ago, we’ll switch it up for a different suck fest. Feel free to use DB’s or KB’s for the farmer’s carry. It’ll be easier if you do it on a track so you’re able to keep track of how far you’re going.

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

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A. Strength

Work up to 1RM OHP

B. Saturday Suck Fest

For time
1 mile farmer carry (2x50/35's)
Every break, run to start and back to weights

C. Strongman

Yoke carry 5x100'

D. Accessory

OHP 3x5
Strict ring dip 3x10
BB curl 3x12

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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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A couple more days of test work. We’ll move into a strength block next week.

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

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A. Oly

Work up to 1RM C+J

B. Accessory

Pendlay row 3x8
BB RDL 3x10
Banded face pull 3x20

C. Metcon

Linda
For time
10-9-8-...3-2-1
Deadlift (295/220)
Bench (195/135)
Squat clean (145/105)

D. Conditioning

Each for time (rest as needed between)
500m row
400m run

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Functional Fitness

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Active recovery work. Do 45 min of low impact work, whatever you want to do. Make sure it’s low intensity (zone 1-2).

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Active Recovery

45 min low impact work

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#cronusfit #rltw #besomebody #earnit #paytheman