Functional Fitness

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Sprint out the AAB intervals for the conditioning piece.

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

Pendlay row 3x8
Parallete L-sit flutter kick 3x20 (2 count)
I/Y/T 3x10

C. Conditioning

20 min E2MOM
12/10 cal AAB (AHAP)

D. Interval

24 min E6MOM (4 rounds)
400m run
10 strict pull-ups
10 devils press (50/35)

E. Gymnastics

For time
12-16-20-24-28 pistols
10 box jump over (24/20)

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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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Nothing complicated today for training. For the gymnastics piece, feel free to swap the double unders for any gymnastics/conditioning movement. It’s just an active recovery between bar MU sets.

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

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A. Oly

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

B. Accessory

DB Bulgarian split squat 3x12 (ea leg)
Bottom up KB press 3x12 (ea arm)
Weighted pull up 3x8

C. Conditioning

Row/ski 3x2k, rest 2:00

D. Metcon

15 AMRAP
12 T2B
9 bar facing burpees
6 bear complex (115/75)

E. Gymnastics

8 AMRAP
2-4-6... bar MU
30 DU

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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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Happy Monday. We’ve got some straightforward conditioning pieces between C/D/E to choose between.

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 front rack rear lunge 3x12 (ea leg)
BB RDL 3x10
Strict T2B 3x10

C. Conditioning

30 min E3MOM, alternating (5 rounds)
Run 400m
Row 500m

D. Metcon

For time
800m run
40 deadlifts (135/95)
600m run
30 power clean (135/95)
400m run
20 hang squat clean (135/95)

E. Interval

24 min E6MOM (4 rounds)
25 wall ball (20/14)
25/20 cal AAB
25 box jump overs (24/20)

_________________________________________________

#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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

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A. Strength

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

B. Saturday Suck Fest

For time with a partner
Partner 1: 200m KB farmer carry (35/18's)
100 squat clean thruster (115/75)
100 burpee pullups
100 BB weighted box step over (115/75 over 24/20)
100 wall walk

C. Strongman

Zercher carry 5x100'

D. Accessory

DB Bench 4x12
Weighted dip 3x12
BB curl 3x15

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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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Happy Friday. The metcon is a nice chipper that mixes both gymnastics and barbell. Scale the weight for the squat snatches so its a weight that you can roughly do an 8-10 rep cycling max with.

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

BB Z-press 3x8
Weighted pull up 3x8
Banded Paloff press 3x20 (ea side)

C. Conditioning

Row/ski for max distance
1-2-3-4-5-4-3-2-1 min
Light pull 1:00 between

D. Metcon

For time
1000m row
30 bar facing burpees
30 squat snatch (115/75)
30 bar facing burpees
1000m row

E. Gymnastics

8 rounds for quality
50' Handstand walk (rest as needed)

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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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Hit the pool for active recovery work. Split up the distances and rest as desired.

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Active Recovery

Swim 1600, split/rest as desired
or
45 min low impact work

_________________________________________________

#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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Both the metcon and interval pieces are good pieces to work on pacing/cycling. Push yourself on the interval piece and try to maintain consistent interval times.

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

BB good morning 3x12
Bulgarian split squat 3x10 (ea leg)
Strict T2B 3x10

C. Conditioning

20 EMOM, alternating
6 thruster (95/65), 6 bar facing burpees
15/12 cal row

D. Metcon

5 RFT
200m run
10 T2B
10 shoulder to overhead (95/65, 115/75, 135/95, 155/105, 175/115)

E. Interval

15 AMRAP, rest :30 between rounds
4 bar MU
8 burpee box jump over (24/20)
12 power snatch (95/65)

_________________________________________________

#cronusfit #rltw #besomebody #earnit #paytheman

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.

_________________________________________________

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

_________________________________________________

#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

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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.

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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

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#cronusfit #rltw #besomebody #earnit #paytheman