Functional Fitness

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We’ve got Murph for today’s suck fest in honor of Memorial Day. If you’re planning on doing it Monday on Memorial Day, take today off then. Otherwise, enjoy the classic workout. Complete it however you want, but the “hardest” way to tackle it is unbroken, when you finish each movement before transitioning onto the next one.

One more for the Airborne Ranger in the sky.

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A. Strength

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

B. Saturday Suck Fest

Murph, wearing vest (20/14)
1 mile run
100 pullups
200 pushups
300 squats
1 mile run

C. Strongman

Waiter/suitcase carry 5x100' AHAP

D. Accessory

BB Z press 3x10
Barbell curl 3x15
Weighted dip 3x12

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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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The gymnastics piece is meant to be done as a “giant” set without coming off the bar. You probably won’t get very far in the reps, so focus more on quality of movement rather than quantity.

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

Pendlay row 3x10
Plank hold 3x60s
Banded face pull 3x20

C. Conditioning

Run 4x1200m, rest walk 2:00

D. Metcon

4 RFT
15 pullups
12 cluster (115/75)
9 strict HSPU

E. Gymnastics

4 rounds for quality - AMRAP of
1-2-3-4...
T2B
pull up
C2BPU
bar MU

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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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Pool work/low impact work. If you don’t have access to a pool, feel free to do some low impact work. Don’t forget your mobility/prehab work.

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Active Recovery

Swim 10x100, 8x50, 6x25, rest as needed
or
45 min low impact work

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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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The metcon and interval piece are similar in that they’re dumbbell pieces but they have different “feels”. The interval piece is going to be all burn while the metcon piece is about pacing. Both are good pieces.

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

Single arm bent over row 3x10 (ea arm)
BB Good morning 3x10
BB landmine cauldron 3x10 (ea direction)

C. Conditioning

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

D. Metcon

15 AMRAP
9 DB thruster (50/35's)
12 DB box step over (50/35 over 24/20)
15 box jump over (24/20)

E. Interval

For time:
100 shoulder to overhead
2:00 on/1:00 off
15/12 cal AB
9 DB front rack squat (2x50/35's)
AMRAP DB shoulder to overhead

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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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The interval piece is a nice way to train some cycling. You’ll get a short rest after each set, so find an intensity that’s repeatable for each round to keep each round consistent.

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 3x8
DB/KB bulgarian split squat 3x12 (ea leg)
Weighted pull up 3x8

C. Conditioning

Row/ski 4x2k, rest 2:00

D. Interval

20 AMRAP, rest 1:00 between rounds
28 alternating DB snatch (50/35)
14 hang squat clean (115/75)
7 bar MU

E. Gymnastics

10 AMRAP
3-6-9... C2BPU
5-10-15... cal row

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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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We’re going to add another 10-20 lbs onto our training maxes for our final 5/3/1 mini-cycle this strength block. This is our third cycle, so we’re at +20-40 for our training maxes to 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

Single leg RDL 3x12 ( ea leg)
Weighted hip thrust 3x20
Strict T2B 3x12

C. Conditioning

40 min EMOM (alternating)
15/12 cal AAB
15/12 cal row
10 burpee box jump over (24/20)
Rest

D. Metcon

5 RFT
200m run
20 KB swing (70/53)
20 KB goblet squat (70/53)
20 KB overhead (10 ea, 70/53)

E. Interval

6 rounds, rest 1:1
15/12 cal AAB
15 wall ball (30/20)
15 squat snatch (95/65)

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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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We’re a couple weeks out from Memorial day so we’ll be doing some Murph prep for today’s suck fest.

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A. Strength

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

B. Saturday Suck Fest

Murph Prep, wear vest (20/14)
1 round
800 run
50 squats
30 pushups
15 pullups

2 rounds
600m run
40 squats
15 pushups
10 pullups

3 rounds
400m run
30 squats
10 pushups
5 pullups

C. Strongman

Sandbag bearhug carry 5x100'

D. Accessory

DB chest fly 3x10
Ring row 3x12
EZ preacher curl 3x12

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#cronusfit #rltw #besomebody #earnit #paytheman

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

_________________________________________________

#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)

_________________________________________________

#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

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#cronusfit #rltw #besomebody #earnit #paytheman