Functional Fitness

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Shoot for consistent times on your mile intervals. It should be about your 2 mile pace.

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

Snatch grip Sotts press 3x10
Pendlay row 3x10
I/Y/T 3x10

C. Conditioning

Run 3x1600m, rest 4:00

D. Interval

25 min E5MOM (5 rounds)
250/200m row
10 HSPU
15 deadlift (225/155)
20 KB Swing (70/53)

E. Gymnastics

8 AMRAP
3-6-9... C2BPU
40 double under

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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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We’re resetting our strength cycle and adding 10 to our training maxes to re-calculate our work sets.

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

Weighted pistol 3x10 (ea leg)
Single leg RDL 3x12 (ea leg)
Strict C2BPU 3x8

C. Conditioning

5k row for time

D. Metcon

15 AMRAP
30 Wallball (20/14)
20 alternating DB Snatch (50/35)
10 lateral burpee over DB

E. Interval

6x3 AMRAP, rest 1:00 between
Reset each round
12/10 cal AAB
12 thruster (95/65)
12 pullup

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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

_________________________________________________

We’ve got a long EMOM for today’s suck fest. Nothing crazy for the work pieces, and we have a rest minute built in.

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A. Strength

OHP 1x5@ 75%, 2x3@85%, 1x1+@95%

B. Saturday Suck Fest

For time
60 EMOM, alternating (10 rounds)
8 burpee pullups
15/12 cal row
6 devil press (2x 50/35)
15/12 cal AAB
8 DB cluster (2x 50/35's)
Rest

C. Strongman

Farmer carry 5x100' AHAP

D. Accessory

DB incline press 3x8
DB hammer curl 3x12
Banded tricep press 3x20

_________________________________________________

#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

_________________________________________________

Happy Friday crew. Nothing fancy for today’s programming.

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

_________________________________________________

A. Oly

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

B. Accessory

Strict C2BPU 3x8
Band pull apart 3x20
Strict T2B 3x10

C. Conditioning

30 min E3MOM
Row/ski 500m

D. Metcon

8 rounds for time
12 double KB swing (53/35)
8 double KB Box step over (53/35 over 24/20)
4 sandbag over shoulder (150/100)

E. Interval

25 min E5MOM (5 rounds)
15/12 cal row
15 back squats (from ground, 135/95)
15 bar facing burpees

_________________________________________________

#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

_________________________________________________

Pool work active recovery. If you don’t want to hit up the pool, feel free to do 45 min of low impact work.

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Active Recovery

10 rounds, not for time
100m swim
10 pushups
20 alternating lunges

_________________________________________________

#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

_________________________________________________

We’ve got some more gymnastics focused pieces for today’s programming. The gymnastics piece is a nice pump piece.

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

_________________________________________________

A. Strength

Trap bar Deadlift 1x5@ 75%, 2x3@85%, 1x1+@95%

B. Accessory

Pendlay row 3x8
Bulgarian split squat 3x12 (Ea leg)
Band face pull 3x20

C. Conditioning

Run 5k

D. Metcon

5 RFT
24/20 cal row
12 deadlift (225/165)
6 wall walk

E. Gymnastics

12 AMRAP
7 strict pull up
12/9 cal AB
11 strict ring dip

_________________________________________________

#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

_________________________________________________

We’ve got a little lower intensity pieces today after the higher intensity pieces yesterday.

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

_________________________________________________

A. Oly

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

B. Accessory

Bottom up KB Press 3x10(ea arm)
Single leg RDL 3x12 (ea leg)
Parallete L-sit flutter kick 3x20 (2 count)

C. Conditioning

Row 3x2k, rest 2:00

D. Interval

5 rounds, rest 1:00 between
20 wall ball (20/14)
20 Abmat situps
20 alternating DB Snatch (50/35)
20 hand release pushups

E. Gymnastics

8 AMRAP
3-5 unbroken bar/ring MU

_________________________________________________

#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

_________________________________________________

We’ve got a lot of barbell work for today’s pieces. D/E are similar mixes of barbell cycling and gymnastics.

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

_________________________________________________

A. Strength

Front squat 1x5@ 75%, 2x3@85%, 1x1+@95%

B. Accessory

Deficit BB RDL + shrug 3x10
BB front rack rear lunge 3x12 (ea leg)
Strict pullup 3x10 (weight optional)

C. Conditioning

20 min EMOM (alternating)
8 burpee pullups
15/12 cal AB

D. Metcon

5 RFT
8 squat clean (135/95)
50 DU
12 shoulder to overhead (135/95)
50 DU

E. Interval

For time
15-12-9
Squat clean thruster (95/65)
Bar facing burpees
Rest 3:00
9-12-15
Squat clean thruster (95/65)
Bar facing burpees

_________________________________________________

#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

_________________________________________________

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

_________________________________________________

#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

_________________________________________________

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.

_________________________________________________

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)

_________________________________________________

#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

_________________________________________________

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

_________________________________________________

Active Recovery

Swim 8x200

_________________________________________________

#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

_________________________________________________

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.

_________________________________________________

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)

_________________________________________________

#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

_________________________________________________

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.

_________________________________________________

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

_________________________________________________

#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

_________________________________________________

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.

_________________________________________________

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

_________________________________________________

#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

_________________________________________________

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.

_________________________________________________

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

_________________________________________________

#cronusfit #rltw #besomebody #earnit #paytheman