Functional Fitness

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Again, shoot for about 60-70% intensity for our pieces

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A. Strength

Deadlift 4x8

B. Accessory

Single arm DB/KB pendlay row 3x12 (ea arm)
Weighted hip thrust 3x15
Banded good morning 3x20

C. Metcon

20 AMRAP
12 double DB deadlift (50/35's)
9 DB power clean (50/35's)
6 DB shoulder to over head (50/35's)
200m run

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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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These deload weeks are just as important as our training weeks. They provide a nice break to allow for more consistent training in the long term.

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A. Oly

Power Snatch 5x3

B. Accessory

Weighted pull up 3x8
Single arm DB press 3x8 ea arm
Banded face pull 3x20

C. Metcon

20 AMRAP
9 Devils press (50/35)
6 wall walk
25/20 cal row

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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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We’ve got a chill deload week. We’ve finished our first block of the year. We’ll be doing two more of these blocks for the year. This week, the goal intensity is about 60-70%. Give your mind and body a break as we reset for the next block.

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A. Strength

Squat 4x8

B. Accessory

Weighted walking lunge 3x12 ea leg
Single leg KB RDL 3x12
Banded Paloff press 3x20

C. Metcon

20 AMRAP
200m run
30 DB snatch, alternating (50/35)
20 hand release pushups

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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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Today’s suck fest is a nice mix of bodyweight and farmer’s carries. The farmer carry’s will add up quick in terms of your grip.

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A. Strength

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

B. Saturday Suck Fest

For time
75 burpee pullups
75 DB manmakers (35/20)
75 sandbag ground to overhead (100/75)

Every 5:00, 100m KB/DB farmer carry (35/20)

C. Strongman

Yoke carry 5x100' AHAP

D. Accessory

DB Arnold press 3x10
BB skull crusher 3x12
BB 21's, 3 sets

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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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Happy Friday. The work capacity piece is meant to be done straight. It’ll be a good test of your grip.

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

Banded BB Pendlay row 3x8
KB tempo goblet squat (4241) 3x8
Banded face pull 3x20

C. Work Capacity

5 rounds
10-15-25-50 KB swing (53/35)
1-2-3-4-5 strict C2BPU

D. Metcon

4 RFT
15 burpee box jump over (24/20)
15 power snatch (115/75)
15 back squats from ground (115/75)

E. Gymnastics

6x50' handstand walk, rest as needed

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#cronusfit #rltw #besomebody #earnit #paytheman

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

_________________________________________________

#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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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

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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

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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

_________________________________________________

#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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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

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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

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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