Functional Fitness
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Active recovery 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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RDL’s will be our pulling movement this cycle to develop the posterior chain. You might feel pretty sore if your posterior chain is weaker relative to anterior.
A/B mandatory. Pick 2 out of C/D/E.
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A. Strength
RDL 1x5@ 65%, 2x5@75%, 1x5+@85%
B. Accessory
Single arm DB/KB row 3x12 (ea arm)
BB good morning 3x8
Banded paloff press 3x20 (ea direction)
C. Conditioning
30 min E3MOM (10 rounds)
Row/ski 500m
D. Metcon
6 RFT
8 deadlift (275/185)
16 pistol
200m run
E. Interval
6 rounds for time, rest 1:00 between
15 hang power clean (135/95)
12 front squat (135/95)
9 front rack rear lunge (ea leg, 135/95)
6 bar facing burpees
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#cronusfit #rltw #besomebody #earnit #paytheman
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
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#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
