Functional Fitness

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We’re into our second 5/3/1 cycle now, which means we’re going to add 10 lbs to our training maxes to calculate our training weights. Everything else is staying pretty much the same.

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
Reverse hyper 3x20
Strict T2B 3x12

C. Conditioning

Run 1.5 miles
Row 2k
Run 1.5 miles

D. Metcon

8 RFT
12 front squat (115/75)
9 T2B
6 devils press (50/35)

E. Interval

15 min E3MOM (5 rounds)
15/12 cal AAB
12 single arm DB thruster (50/35), switch every 6 reps
9 burpee box jump over (24/20)

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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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We’ve got a long partner chipper for today’s suck fest. One partner will be doing the chipper while the other will be running with a wall ball. The run should be more of an “active rest” but by the end, it’ll be just as tiring running.

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A. Strength

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

B. Saturday Suck Fes

tFor time, with a partner
100 sandbag over shoulder (100/75)
100 burpee over sandbag
100 sandbag over box (100/75 over 24/20)
100 sandbag squat clean (100/75)
Partner A: 200m run with wallball (20/14)

C. Strongman

Zercher carry 5x100' AHAP

D. Accessory

BB Floor press 3x12
Weighted ring dip 3x10
DB hammer curl 3x12 (ea arm)

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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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The gymnastics piece is meant to be a gymnastics endurance piece. Focus on technique and maintaining good form throughout the sets.

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

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A. Oly

Power clean 3@60%, 3@70%, 3x3@80%, 2x3@85%

B. Accessory

BB bent over row 3x12
BB front rack box step up 3x10 ea leg
Banded face pull 3x20

C. Conditioning

Row for max cals
7-6-5-4-3-2-1 minutes
Light row 1:00 between

D. Interval

4 rounds, rest 2:00
250m row
12 rower facing burpees
250m row
24 DB snatch (50/35)

E. Gymnastics

5 rounds, rest as needed
1-2-3... strict HSPU
1-2-3... kipping HSPU
Climb the ladder

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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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Low impact recovery work, you guys know the drill.

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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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The conditioning piece is meant to be done at a sprint pace to work on your anaerobic conditioning. Try to keep the intervals consistent but you’ll have a natural drop off as you progress in the scheme.

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

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A. Strength

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

B. Accessory

Snatch grip pendlay row 3x10
Weighed chin up 3x8
Weighted hip thrust 3x20

C. Conditioning

20 min E2MOM (10 rounds)
20/16 cal row

D. Metcon

20 AMRAP
200m run
15 DB bench (70/50)
12 ring dip

E. Interval

8 rounds, rest 1:00 between
20/16 cal AAB
16 KB goblet squat (53/35)
12 hand release pushups

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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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A lot of gymnastics work for today’s pieces. It’s good to have a mix

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

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A. Oly

Power snatch 3@60%, 3@70%, 3x3@80%, 2x3@85%

B. Accessory

Alternating DB Z-press 3x8
BB bent over row 3x12
Strict T2B 3x10

C. Conditioning

Row/ski 5x4 min, recovery pull 1:00

D. Metcon

3 RFT
15 pull ups
30 wall ball (30/20)
15 T2B
10 devils press (50/35's)

E. Gymnastics

12 AMRAP
6 ring MU
24 pistols (total)
60 DU

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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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Happy Monday. Hope you’re re-gaining the feel of the 5/3/1 strength work.

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

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A. Strength

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

B. Accessory

Single leg KB RDL 3x12
BB front rack box step up 3x10
Landmine cauldron 3x10 ea direction

C. Conditioning

5k run

D. Metcon

For time
50/40 cal AAB
50 hang power snatch (95/65)
50 front squat (95/65)
35/28 cal AAB
35 power snatch (95/65)
35 push press (95/65)
20/16 cal AAB
20 squat snatch (135/95)
20 thruster (135/95)

E. Interval

15 min E3MOM (5 rounds)
15 deadlift (155/105)
12 hang squat clean (155/105)
9 front rack rear lunge (ea leg)

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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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We’ve got another farmer carry DB workout. Approach it with a solid strategy so you don’t burn out your grip too early into the piece.

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A. Strength

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

B. Saturday Suck Fest

For time
1 mile KB farmer carry (53/35's)
Every break, 15 burpees

C. Strongman

5x100' single arm overhead carry (switch halfway)

D. Accessory

DB incline press 4x10
Ring dip 3x12
BB curl 3x20

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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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The conditioning piece is a bit of a fartlek run. Think of running a varied pace throughout the piece.

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

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A. Oly

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

B. Accessory

BB front rack rear lunge 3x10 (ea leg)
BB Z-press 3x8
Banded face pull 3x20

C. Conditioning

Run
8 rounds
30 seconds hard (1 mile pace)
1 min medium (5k pace)
30 seconds hard (1 mile pace)
2 min recovery

D. Metcon

5 RFT
21 box jump over (24/20)
15 deadlift (225/155)
9 bar facing burpees

E. Gymnastics

8 AMRAP
25' unbroken handstand walk

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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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Active recovery day. Nothing fancy.

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

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

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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)

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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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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.

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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

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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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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.

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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

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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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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.

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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

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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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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.

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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

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#cronusfit #rltw #besomebody #earnit #paytheman