Functional Fitness

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We’ve got similar time domains between our interval and metcon piece. The interval piece will test your overall conditioning. It might be hard to finish each round in 5 min.

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

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A. Oly

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

B. Accessory

Weighted pistol 3x10 (ea leg)
BB Z-press 3x8
I/Y/T 3x10

C. Conditioning

Run 3x1 mile, rest 3:00

D. Interval

20 min E5MOM (4 rounds)
20 KB swing (70/53)
20/16 cal AB
20 KB goblet squat (70/53)
20/16 cal row

E. Metcon

20 AMRAP
1 BB power clean (75% 1rm)
3 deadlifts
250m row

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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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Active recovery. Pool work or low impact work, up to your preference.

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Active Recovery

Swim 1600, split/rest as needed

45 min low impact

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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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Hump day. Some longer pieces today between the conditioning and metcon chipper.

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

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A. Strength

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

B. Accessory

Snatch grip pendlay row 3x12
BB back rack rear lunge 3x12 (ea leg)
Landmine cauldron 3x10 (ea direction)

C. Conditioning

Row 6x1k, rest 2:00 between

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

For time
1-2...9-10 deadlift (275/195)
30-27...6-3 cal row

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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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For the gymnastics piece, scale the reps up/down as needed.

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

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A. Oly

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

B. Accessory

BB RDL + Shrug 3x12
Bottom up KB press 3x10 (ea arm)
Banded face pull 3x20

C. Conditioning

AAB 4x100/75 cals, rest 3:00

D. Interval

6 rounds, rest 1:1
50 DU
8 squat clean (115/85)
50 DU
8 thruster (115/85)
50 DU
8 squat snatch (115/85)

E. Gymnastics

12 EMOM, alternating
8 HSPU
12 strict T2B
16 weighted pistols (total)

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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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Happy Monday. Back into another week of training. The metcon and interval piece are similar time domains however with different movements.

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

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A. Strength

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

B. Accessory

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

C. Conditioning

EMOM, alternating, until unable to complete
15/12 cal row
1-2-3... burpees

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

20 min E4MOM (5 rounds)
200m run
12 squat clean (135/95)
9 bar facing burpees

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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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A long sandbag AMRAP suck fest. This workout is one of our staples.

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A. Strength

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

B. Saturday Suck Fest

4 RFT
400m sandbag carry run (100/75)
25 sandbag power clean (100/75)
25 sandbag front squat (100/75)
25 sandbag shoulder to overhead (100/75)
25 sandbag facing burpees

C. Strongman

Single arm farmer carry 5x100'

D. Accessory

BB pushpress 3x8
Barbell 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. Scale the HSPU’s to a rep range that you can complete a set unbroken easily.

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

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A. Oly

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

B. Accessory

Single leg RDL 3x12 (ea leg)
Strict C2BPU 3x10
Banded facepull 3x20

C. Conditioning

Run 3 sets of 400m-800m-400m, rest 1:00 between distances, rest 5:00 between sets

D. Metcon

10 AMRAP
3-6-9...
C2BPU
DB Thruster (50/35's)

E. Interval

10 rounds for max cal, 1 min on/1 min off (20 min)
8 strict HSPU
AMRAP KB swing (70/53)

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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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Swimming or low impact active recovery, up to you guys.

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Active Recovery

Swim 4x200, 4x100, 8x50
Rest as needed
OR
45 min low impact

_________________________________________________

#cronusfit #rltw #besomebody #earnit #paytheman

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)

_________________________________________________

#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

_________________________________________________

#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

_________________________________________________

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

_________________________________________________

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

_________________________________________________

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.

_________________________________________________

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)

_________________________________________________

#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

_________________________________________________

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

_________________________________________________

Active Recovery

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

_________________________________________________

#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

_________________________________________________

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.

_________________________________________________

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)

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#cronusfit #rltw #besomebody #earnit #paytheman