Functional Fitness

_________________________________________________

Today’s a solid work day with pure work capacity pieces.

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

_________________________________________________

A. Strength

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

B. Accessory

Landmine row 3x12
BB Good morning 3x10
I/Y/T 3x10

C. Conditioning

24 min EMOM (8 rounds), alternating for max reps
Cal AAB
Burpee box jump over (24/20)
Rest

D. Metcon

For time:
50 sandbag over shoulder (150/100)
E2MOM, 5 sandbag squat (from ground 150/100)

E. Interval

6 rounds, rest 1:00 between
15 T2B
12 HSPU
9 OHS (115/75)

_________________________________________________

#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

_________________________________________________

This cycle is all poweroly’s, so I hope you’re working on your technique. The gymnastics piece is a solid grip tester.

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

_________________________________________________

A. Oly

Power snatch 3@60%, 3@70%, 3x3@80%, 3@85%

B. Accessory

Pendlay row 3x10
Bottom up KB Press 3x10 (ea arm)
Weighted pull up 3x8

C. Conditioning

Lunge 400m with 20/14 vest

D. Metcon

15 AMRAP
20/16 cal AAB
10 ground to overhead (135/95)
20/16 cal AAB
10 power snatch (135/95)

E. Gymnastics

For time:
40 T2B
30 pull-ups
20 C2BPU
10 bar MU
Every break, 30 DU

_________________________________________________

#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

_________________________________________________

Think of the metcon piece as almost an EMOM. Each round should be about a minute long.

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

_________________________________________________

A. Strength

Back squat 1x3@ 70%, 2x3@80%, 1x3+@90%

B. Accessory

BB RDL + shrug 3x10
Bulgarian split squat 3x12 (ea leg)
Strict T2B 3x10

C. Conditioning

For time:
Row 2k
Run 1 mile
Row 2k

D. Metcon

10 RFT
12 alternating DB snatch (50/35)
8 lateral burpee over DB
6 single arm DB thruster (with one arm, switch each set)

E. Interval

4x4 AMRAP, rest 2:00
Run 200m
into
20 wallball (20/14)
20 KB swing (70/53)
20 hand release pushups
Reset each round

_________________________________________________

#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

_________________________________________________

Today’s suck fest is a bit of a leg burner. The box step overs will add up quickly, especially when you get into the 3rd/4th rounds.

_________________________________________________

A. Strength

Bench 1x5@ 65%, 2x5@75%, 1x5+@85%

B. Saturday Suck Fest

For time:
Run 1 mile
Into 4 rounds
20 burpee pullups
20 squat clean thruster (95/65)
20 BB weighted box step overs (95/65 over 24/20)
Weights ascend as 115/75, 135/95, 165/115
Run 1 mile

C. Strongman

Sandbag bear hug carry 5x100'

D. Accessory

Single arm DB OHP 3x8
Ring dip 3x12
BB curl 3x12

_________________________________________________

#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

_________________________________________________

Happy Friday crew. Again we’re hitting powers for our oly work. Enjoy the weekend.

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

_________________________________________________

A. Oly

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

B. Accessory

DB Z-press 3x10
Single leg DB/KB RDL 3x12 (ea leg)
I/Y/T 3x10

C. Conditioning

For time
Row/ski 2k
Run 1600m
Row/ski 1500m
Run 1200m
Row/ski 1k
Run 800m

D. Metcon

20 AMRAP
50 wallball (20/14)
25 overhead squat (115/85)
10 devils press (50/35's)

E. Gymnastics

8 AMRAP
2-4-6... strict HSPU
30 double under

_________________________________________________

#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

_________________________________________________

Active recovery work.

_________________________________________________

Active Recovery

45 min low impact work

_________________________________________________

#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

_________________________________________________

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.

_________________________________________________

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

_________________________________________________

#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

_________________________________________________

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.

_________________________________________________

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

_________________________________________________

#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

_________________________________________________

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.

_________________________________________________

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

_________________________________________________

#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

_________________________________________________

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

________________________________________________

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

_________________________________________________

#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

_________________________________________________

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

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

_________________________________________________

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

_________________________________________________

#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

_________________________________________________

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

_________________________________________________

Active Recovery

45 min low impact work

_________________________________________________

#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

_________________________________________________

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.

_________________________________________________

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

_________________________________________________

#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

_________________________________________________

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

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

_________________________________________________

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

_________________________________________________

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

_________________________________________________

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

_________________________________________________

#cronusfit #rltw #besomebody #earnit #paytheman