Functional Fitness

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Straightforward work pieces today.

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

Single leg KB RDL 3x10 ea leg
Weighted chin up 3x8
I/Y/T 3x10

C. Conditioning

Row 10x500m, rest 1:00

D. Interval

20 AMRAP, rest 1:00 between rounds
200m run
15 T2B
10 power clean and jerk (135/95)

E. Gymnastics

For time:
30 kipping HSPU
150 DU
20 strict HSPU
150 DU
10 deficit HSPU (4/2")

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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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Happy Monday crew. back into it.

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

BB good morning 3x10
BB front rack box step up 3x8 (ea leg)
Strict T2B 3x10

C. Conditioning

1 mile run
2k row
1 mile run

D. Metcon

12 AMRAP
30 DB goblet squat (50/35)
20 alternating DB Snatch (50/35)
10 lateral burpee over DB

E. Interval

5 rounds, rest 1:00 between
20 wallball (20/14)
20 pistols (total)
20/16 cal AAB

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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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We’ve got a pretty long suck fest today. It’s a good amount volume, so keep moving through the piece.

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A. Strength

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

B. Saturday Suck Fest

4 RFT
200m walking lunge
20 sandbag get ups (100/75)
200m KB suitcase carry (53/35)
20 KB single arm man makers (53/35, total)

C. Strongman

Zercher carry 5x100' AHAP

D. Accessory

BB floor press 3x12
Weighted dip 3x10
EZ bar curl 3x15

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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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Some pretty straight forward work pieces for your friday training. 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%, 3@85%

B. Accessory

BB RDL + shrug 3x10
Weighted chin up 3x8
Banded face pull 3x20

C. Conditioning

AAB for max cals
5x5 min, 2:00 recovery between

D. Metcon

4 RFT
750m row
40 wall ball (20/14)

E. Gymnastics

For time
30 ring MU

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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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Low impact recovery work.

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Active Recovery

45 low impact

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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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For the conditioning piece, you’ll be alternating the movements every 90 seconds, see how long you can hold on to your pacing. For the metcon, you’ll be doing the step overs with one KB, your choice on how you want to carry it.

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

BB front rack box step up 3x8 (ea leg)
Single arm kroc row 3x12 (ea arm)
Strict T2B 3x10

C. Conditioning

30 min E90seconds (10 rounds, alternating)
12/10 cal AAB
10 burpee box jump over (24/20)

D. Metcon

20 AMRAP
20/16 cal row
20 KB swing (70/53)
20 single KB weighted box step over (70/53 over 24/20)

E. Interval

15 min E3MOM (5 rounds)
5 sandbag over shoulder (150/100)
10 sandbag squat (150/100)
50' sandbag carry (150/100)

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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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Nothing fancy for today. Enjoy

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

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A. OlyPower snatch 3@60%, 3@70%, 3x3@80%, 3@85%

B. Accessory

Snatch grip pendlay row 3x10
Bottom up KB Press 3x12 ea arm
I/Y/T 3x10

C. Conditioning

Row 3x2k, recovery row 2:00 between

D. Metcon

12 AMRAP
4 devils press (50/35)
8 T2B
8 DB thrusters (50/35)
4 bar MU

E. Gymnastics

8 AMRAP
2-4-6... strict HSPU
3-6-9... ring dip
30 double unders

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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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Happy Monday crew. Nothing fancy today. Back into another week of training.

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

Single leg KB RDL 3x10 ea leg
Weighted pullup 3x10
Dragon flag 3x8

C. Conditioning

4 rounds
100m walking lunge
400m run

D. Metcon

5 RFT
12 pull up
9 hang squat clean (135/95)
6 shoulder to overhead (135/95)

E. Interval

6 rounds, rest 1:00 between
20/16 cal AAB
12 single arm KB squat clean and jerk, alternating (70/53)

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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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

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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

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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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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.

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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

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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

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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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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.

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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)

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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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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.

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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

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#cronusfit #rltw #besomebody #earnit #paytheman

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