Functional Fitness

_________________________________________________

We’ve got some mixed barbell/gymnastics pieces today between the conditioning and interval piece. The interval piece will get progressively harder as you move through each AMRAP, so be careful on how fast you go out.

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

_________________________________________________

A. Oly

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

B. Accessory

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

C. Conditioning

20 min EMOM, alternating
15/12 cal AB
8 hang squat clean (95/65), 10 push ups

D. Interval

6 AMRAP
12 T2B
9 thruster (95/65)
rest 3:00
6 AMRAP
12 pull up
9 thruster (115/75)
rest 3:00
6 AMRAP
12 C2BPU
9 thruster (135/95)

E. Gymnastics

6 RFT
8 HSPU
12 ring dip
16 T2B

_________________________________________________

#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

_________________________________________________

We’re down to our last week of our strength minicycle. We’ll do a deload week next week and then re-start our cycle (hypertrophy>tempo>strength). Nothing fancy for today’s work.

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

_________________________________________________

A. Strength

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

B. Accessory

DB/KB bulgarian split squat 3x12 (ea leg)
BB good morning 3x12
Banded paloff press 3x20 ea side

C. Conditioning

40 min E10MOM (4 rounds)
Run 400m
Row 1000m
Run 400m

D. Metcon

5 RFT
15 barbell ground to overhead (115/75)
12 T2B
9 bar facing burpees

E. Gymnastics

8 AMRAP
1-2-3... wall walk
10-20-30... DU

_________________________________________________

#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

_________________________________________________

We’ve got a partner workout for today’s Suck Fest. As a team, you’ll be completing 6 miles on either an assault runner or track. One person will run while the other does the exercises. The lunge manmaker is a pushup, row, row, clean to shoulders, lunge, lunge, thruster. Think of the runs as “recovery”. If you don’t have a runner, you can do it outside but have an AMRAP of box jump overs until your partner comes back from the run.

_________________________________________________

A. Strength

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

B. Saturday Suck Fest

Partner workout
6 mile run for time on assault runner
Partner 1: 6 DB lunge manmaker (50/35)
12 box jump over (24/20)

otherwise
5 mile run for time
Partner 1: 400m run
Partner 2: 6 DB lunge manmaker (50/35)
AMRAP box jump over (24/20)

C. Strongman

Zercher carry 5x100'

D. Accessory

BB floor press 3x12
Banded tricep pushdown 3x20
Banded bicep curl 3x20

_________________________________________________

#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

_________________________________________________

Happy Friday crew. For the conditioning piece, the goal of a Fartlek run is to work on some speed work mixed in with recovery - run at an overall challenging pace by mixing up your pacing and recovery.

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

BB RDL + shrug 3x10
Parallete L-sit hold 3x30s
Banded face pull 3x20

C. Conditioning

3 mile Farlek run
Randomly alternate between recovery, tempo and threshold pace

D. Metcon

For time
40 C2BPU
80 wall ball (20/14)
120 KB swing (53/35)

E. Gymnastics

6 RFT
40 DU
20 hand release pushups
20 abmat situps

_________________________________________________

#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

_________________________________________________

You guys know the drill. Pool or low impact active recovery work today.

_________________________________________________

Active Recovery

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

_________________________________________________

#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

_________________________________________________

Nothing crazy or fancy for today'. For the interval piece, you’re essentially doing 9 rounds split into 3 sets of 3. Rest 2:00 between sets. See how long you can hang out to the pace.

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

_________________________________________________

A. Strength

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

B. Accessory

Landmine single arm row 3x10
Weighted hip thrus 3x20
I/Y/T 3x10

C. Conditioning

30min EMOM, alternating, for max reps
Row
AAB
Burpee pullup

D. Metcon

12 AMRAP
6 sandbag over shoulder (150/100)
12 barbell front squat (135/95)
18 pistols

E. Interval

3 rounds, rest 2 min between
3 rounds
12/10 cal AAB
50" HSW or 9 sHSPU
6 axle/fat bar deadlift (225/155)

_________________________________________________

#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

_________________________________________________

Happy Tuesday. Hopefully you guys had a restful Memorial Day weekend.

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

_________________________________________________

A. Oly

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

B. Accessory

Snatch grip pendlay row 3x8
Bottom up KB press 3x12 (ea arm)
Weighted ring dip 3x12

C. Conditioning

Row 6x1k, rest 2:00

D. Metcon

For time:
3 rounds
3 bar MU
6 thruster (135/95)
9 DB hang clean and jerk (50/35)
2 rounds
9 pull up
12 thruster (115/75)
15 alternating DB snatch (50/35)
1 rounds
15 C2BPU
18 thruster (95/65)
21 single arm DB devils press (50/35)

E. Gymnastics

Death by deficit HSPU
1-2-3... (4/2")

_________________________________________________

#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

_________________________________________________

Enjoy your Memorial Day. Nothing planned for today, regular training to follow the rest of this week.

_________________________________________________

#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

_________________________________________________

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.

_________________________________________________

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

_________________________________________________

#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

_________________________________________________

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.

_________________________________________________

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

_________________________________________________

#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

_________________________________________________

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.

_________________________________________________

Active Recovery

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

_________________________________________________

#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

_________________________________________________

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.

_________________________________________________

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

_________________________________________________

#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

_________________________________________________

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.

_________________________________________________

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

_________________________________________________

#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

_________________________________________________

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.

_________________________________________________

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)

_________________________________________________

#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

_________________________________________________

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

_________________________________________________

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

_________________________________________________

#cronusfit #rltw #besomebody #earnit #paytheman