Functional Fitness

_________________________________________________

A solid hero wod for today’s suck fest. It’s not the worst one, but it’ll test your legs on the lunges.

_________________________________________________

A. Strength

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

B. Saturday Suck Fest

"Will Lindsay"
Wearing 20/14 vest
10 RFT
3 devils press (2x 55/35)
22 alternating DB lunge (2x 55/35)
19 air squats

C. Strongman

KB suitcase carry 5x100'

D. Accessory

BB OHP 3x8
Weighted dip 3x12
Barbell curl 3x15

_________________________________________________

#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

_________________________________________________

The conditioning piece today is almost like a Farlek run - you’ll be alternating paces as you go through the run. The recovery pace is up to you, whether you want a light recovery or moderate recovery, just make sure you’re hitting your “fast” paces appropriately.

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

_________________________________________________

A. Oly

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

B. Accessory

BB pendlay row 3x10
DB alternating arnold Z-press 3x8 ea arm
I/Y/T 3x10

C. Conditioning

5 sets - running
1 min fast (1 mile pace)
2 min tempo (5 mile pace)
3 min recovery

D. Metcon

3 RFT
21 C2BPU
15 thruser (115/75)
9 strict HSPU

E. Gymnastics

12 AMRAP
1-2-3... bar MU
15 KB swing (53/35)
30 DU

_________________________________________________

#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

_________________________________________________

Low impact recovery work. You guys know the drill.

_________________________________________________

Active Recovery

45 min low impact

_________________________________________________

#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

_________________________________________________

Hump day crew. Today’s a big test of your posterior chain, starting with your RDL’s. Enjoy the recovery day tomorrow.

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

_________________________________________________

A. Strength

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

B. Accessory

BB Z-press 3x8
Weighted chin up 3x10
Weighted hip thrust 3x20

C. Conditioning

30 min E3MOM (10 rounds)
300m gasser (50m length, 3 down/back)

D. Metcon

20 AMRAP
1-2-3...
Sandbag over shoulder (150/100)
Ring dip
100m run

E. Metcon

12 AMRAP
10 power clean (135/95)
12 front squat (135/95)
14 box jump over (24/20)

_________________________________________________

#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

_________________________________________________

The goal for the gymnastics piece today is to build endurance in our muscle ups. The other movements are meant to help build fatigue so that you’re slightly more tired each round. Focus on good technique to build endurance

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

_________________________________________________

A. Oly

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

B. Accessory

Bottom up KB Press 3x12 (ea side)
BB back rack rear lunge 3x12 (ea leg)
Banded face pull 3x20

C. Conditioning

Row 5x1k, rest 2:00

D. Interval

20 AMRAP, rest 1:00 between rounds
24 wall ball (20/14)
16/14 cal row
8 HSPU

E. Gymnastics

15 EMOM, alternating
4-6 ring MU
10-15 GHDSU
50 DU

_________________________________________________

#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

_________________________________________________

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.

_________________________________________________

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)

_________________________________________________

#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

_________________________________________________

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.

_________________________________________________

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)

_________________________________________________

#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

_________________________________________________

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.

_________________________________________________

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

_________________________________________________

#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

_________________________________________________

Low impact recovery work, you guys know the drill.

_________________________________________________

Active Recovery

45 min low impact work

_________________________________________________

#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

_________________________________________________

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.

_________________________________________________

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

_________________________________________________

#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

_________________________________________________

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.

_________________________________________________

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

_________________________________________________

#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

_________________________________________________

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.

_________________________________________________

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)

_________________________________________________

#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

_________________________________________________

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.

_________________________________________________

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

_________________________________________________

#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

_________________________________________________

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.

_________________________________________________

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

_________________________________________________

#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

_________________________________________________

Active recovery day. Nothing fancy.

_________________________________________________

Active Recovery

45 min low impact work

_________________________________________________

#cronusfit #rltw #besomebody #earnit #paytheman