Functional Fitness
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Pool work or low impact work, take your pick.
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Active Recovery
Swim 8x200, rest as needed
or
45 min low impact work
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#cronusfit #rltw #besomebody #earnit #paytheman
Functional Fitness
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Pure “work” pieces today to choose from, nothing fancy.
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
Strict C2BPU 3x10
BB bent over row 3x10
Banded hip thrust 3x20
C. Conditioning
Row/ski 10x500m, rest 1:00
D. Metcon
For time
1500m row
50 wall ball (20/14)
20 power clean (135/95)
750m row
50 wall ball
20 deadlifts (225/155)
E. Interval
For time
50 DB box step over (50/35 over 24/20)
2:00 work, rest 1:00 between
200m run
AMRAP box step overs
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#cronusfit #rltw #besomebody #earnit #paytheman
Functional Fitness
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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.
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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
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#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.
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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
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#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.
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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
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#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.
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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
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
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#cronusfit #rltw #besomebody #earnit #paytheman
Functional Fitness
_________________________________________________
You guys know the drill. Pool or low impact active recovery work today.
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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.
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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)
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#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.
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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")
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#cronusfit #rltw #besomebody #earnit #paytheman
Functional Fitness
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Enjoy your Memorial Day. Nothing planned for today, regular training to follow the rest of this week.
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#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.
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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
_________________________________________________
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
_________________________________________________
#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
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#cronusfit #rltw #besomebody #earnit #paytheman
