Functional Fitness

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As mentioned before, we’ll be doing power’s for our oly movements this cycle. It’ll be slightly more volume but less weight/intensity for powers.

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

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A. Oly

Power snatch 3@60%, 3@70%, 3x3@80%

B. Accessory

BB Pendlay row 3x8
Weighted chin up 3x8
Banded face pull 3x20

C. Conditioning

Run 4x800, rest 2:00

D. Metcon

15 RFT
12/8 cal AAB
3 sandbag over shoulder (150/100)

E. Gymnastics

6 rounds for quality, goal is unbroken. Rest as needed
5 T2B
5 pull up
5 C2BPU
5 bar MU

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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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We’re back into another strength cycle. We’ll be doing 9 weeks of our modified 5/3/1 protocol. As usual, we’ll be calculating our training maxes from our 1RM tested last week. Our training max is 90% of the 1RM. This training max will then determine the weights from which the percentages are calculated.

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

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A. Strength

Back squat 1x5@ 65%, 2x5@75%, 1x5+@85%

B. Accessory

BB RDL 3x12
DB Bulgarian split squat 3x10
Strict T2B 3x10

C. Conditioning

Row 5k, E2MOM
8 burpees over rower

D. Metcon

15 AMRAP
6 squat clean (135/95)
9 T2B
12 box jump over (30/24)

E. Interval

4x4 AMRAP, rest 2:00
Run 400m into
3-6-9... HSPU
2-4-6... bar MU
Reset each round

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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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We’ve got an old benchmark for our suck fest today. If you’re up for a challenge, throw on a vest.

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A. Strength

Work up to 1RM Bench

B. Saturday Suck Fest

"The Regiment"
5 RFT
75 burpees
75 KB swing (53/35)
75 bodyweight squats
run 800m

C. Strongman

Farmer carry as far as possible with 2x70/53 KB's

D. Accessory

Max rep OHP @ 70%
Barbell curl 3x12
Weighted dip 3x12

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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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Again, we’re focusing on power oly movements this strength cycle.

A/B mandatory. Pick 1 out of C/D.

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A. Oly

Work up to 1RM power clean

B. Accessory

Weighted pistol 3x8 ea leg
BB RDL 3x10
I/Y/T 3x10

C. Conditioning

5k row for time

D. Metcon

For time
21-15-9 thruster (95/65)
12-9-6 muscle up

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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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Your choice for active recovery work. Low impact or pool work.

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Active Recovery

45 min low impact work

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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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We’ll also be doing an RDL, or stiff legged DL, for this cycle’s “pull” variation. It’s often an underlooked movement that is very effective for building the posterior chain.

A/B mandatory. Pick 1 out of C/D.

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A. Strength

Work up to 1RM RDL

B. Accessory

BB backrack rear lunge 3x8 ea leg
Landmine cauldron 3x10 ea direction
Kneeling banded paloff press 3x20

C. Conditioning

Run 3x1 mile, rest 8:00 between
Run each as fast as possible

D. Metcon

Cindy
20 AMRAP
5 pullups
10 pushups
15 squats

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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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This cycle will be focused more on “power” variations of our oly lifts.

A/B mandatory. Pick 1 out of C/D.

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A. Oly

Work up to 1RM power Snatch

B. Accessory

Pendlay row 3x8
Bottom up KB press 3x12 ea arm
Banded facepull 3x20

C. Conditioning

E2MOM (until failure)
10-12-14... cal AAB

D. Metcon

DT
5 RFT
12 deadlift (155/105)
9 Hang power clean
6 push jerk

_________________________________________________

#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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

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A. Strength

Work up to 1RM Back squat

B. Accessory

Single leg KB/DB RDL 3x10
Strict C2BPU 3x8
Strict T2B 3x10

C. Conditioning

2k row for time

D. Metcon

For time
50-40-30-20-10 wallball (20/14)
100-80-60-40-20 double under

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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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We’ve got a “mile” for today’s suck fest. Keep moving and slowly chip away at the distance. The burpee broad jump will be the most draining portion of the piece.

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A. Saturday Suck Fest

For time, wearing vest (20/14)
400m walking lunge
400m burpee broad jump
800m KB farmer carry (53/35's)

B. Strength

Tempo Bench (44X1) 5x3

C. Accessory

Weighted chin up 3x6
Close grip bench 3x8
Poundstone curl

D. Odd Object

Zercher carry 5x100'

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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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Happy Friday crew. Nothing fancy for today’s training. Get after it and enjoy the weekend.

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

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A. Oly

Clean complex (power clean, pause hang clean at knees, jerk, clean, jerk) 5x1

B. Accessory

DB Arnold Z-press 3x10
Pendlay row 3x8
I/Y/T 3x10

C. Conditioning

AAB for max cals
1-2-3-4-4-3-2-1 minutes
Rest 1:00 between

D. Metcon

For time
30 power clean (135/95)
400m run
30 front squat (135/95)
400m run
30 push press (135/95)

E. Gymnastics

8 AMRAP
3 unbroken deficit HSPU (4/2")

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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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The usual active recovery/low impact work.

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Active Recovery

Swim 4x200m, 8x100m
Rest as needed

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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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We’ve done gassers for conditioning before. You’ll be doing 3x down and back of a 50m length for a total of 300m each gasser. Really focus on driving through the turns.

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

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A. Strength

Tempo RDL (X441) 5x3

B. Accessory

BB RDL + shrug 3x10
BB curl 3x12
Banded hip thrust 3x20

C. Conditioning

30 min E3MOM (10 rounds)
300m gasser (50m lengths)

D. Metcon

5 RFT
6 sandbag clean over shoulder (150/100)
12 sandbag box step over (150/100 over 24/20)
24 cal row

E. Gymnastics

10 min handstand walk work

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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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The interval piece is meant to be done at a sprint pace. See how long you’re able to hold on a high output and recover each round.

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

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A. Oly

3 position pause snatch (2 second pause in each position - hi hang, knees, low hang) 6x1

B. Accessory

Bottom up KB Press 3x10 (ea)
Weighted pullup 3x6
Banded facepull 3x20

C. Conditioning

6 rounds, rest 1:30 between
24/20 cal AB
8 double KB hang squat clean (53/35)

D. Interval

8 RFT, rest 1:00 between
3 wall walk
6 deadlift (225/155)
9 burpee box jump over (24/20)

E. Gymnastics

12 EMOM, alternating
3-5 ring MU
8-12 HSPU
14-20 alternating pistols

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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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Last tempo week before we transition into our strength block. For the metcon, the reps decrease while the weight increases for the ground to overhead. This’ll be a good piece to work on pacing to figure out what’s an effective rep range to cycle.

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

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A. Strength

Tempo back squat (44X1) 5x3

B. Accessory

Single leg RDL 3x10 (ea leg)
Weighted pistol 3x8 (ea leg)
Strict T2B 3x10

C. Conditioning

5k run for time

D. Metcon

For time
30-20-10 ground to overhead (95/65, 135/95, 185/125)
500m row in between

E. Gymnastics

20 min E4MOM (5 rounds)
20 pull ups
20/16 cal AAB
20 hand release pushups

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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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Today’s Suck Fest is all about the KB’s. You’ll be doing each movement with them. It’s a real grip tester, so have a plan to manage your grip fatigue.

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A. Saturday Suck Fest

60 AMRAP
200m KB farmer carry (35/18's)
10 KB manmakers (35/18)
20 KB box jump over (24/20)
30 double KB snatch (35/18)

B. Strength

Tempo bench (4441) 5x3

C. Accessory

Ring dip 3x12
DB hammer curl 3x12
Banded paloff press 3x20 (ea side)

D. Odd Object

Double DB/KB overhead carry 5x100'

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#cronusfit #rltw #besomebody #earnit #paytheman