Functional Fitness

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Both D and E are similar pieces in terms of mixing gymnastics with running, however, they’re different focuses.

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

Snatch grip pendlay row 3x10
Weighted pistol 3x8 ea leg
Banded facepull 3x20

C. Conditioning

Lunge walk 400m

D. Metcon

15 AMRAP
100-200-300... m run
2-4-6... wall walk
4-8-12... shoulder to overhead (95/65)

E. Metcon

15 AMRAP
100m run
10 DB box step over (50/35's over 24/20)
100m run
10 burpee box jump over (24/20)

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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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We’ve got some interval-y pieces today between our conditioning and interval pieces. Nothing fancy today, just work.

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 front rack rear lunge 3x10 ea leg
Single arm DB/KB row 3x12
I/Y/T 3x10

C. Conditioning

30 min E3MOM (10 rounds, alternating)
400m run
500m row

D. Interval

18 min E3MOM (6 rounds)
20/18 cal AAB
10 hang squat clean (135/95)

E. Gymnastics

8 AMRAP
2-4-6-8... HSPU
1-2-3... sandbag over shoulder (150/100)

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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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We’re onto our last 5/3/1 cycle of this strength cycle. We’ll be adding another 10 lbs to our training maxes for a total of +20. Keep pushing, we’ll finish the cycle with a deload week. The metcon is a long grinder. There’s no easy approach to it, just keep moving.

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 Good morning 3x10
Weighted pullup 3x8
Strict T2B 3x10

C. Conditioning

Row/ski 3x2k, rest 2:00

D. Metcon

25 AMRAP
25 thruster (65/45)
25 SDLHP (65/45)
25 lateral burpees

E. Interval

5 rounds, rest 1:1
30 wall ball (20/14)
15 alternating single arm devil press (50/35)

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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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Grab a partner for today’s suck fest. One partner runs while the other chips away. Think of the run as an active recovery.

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

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A. Strength

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

B. Saturday Suck Fest

For time with a partner
Partner A: Run 400m

100 burpee pull ups
100 squat clean thruster (95/65)
100 sandbag box step over (100/75 over 24/20)
100 sandbag ground to overhead

C. Strongman

Sandbag bear hug carry 5x100'

D. Accessory

BB floor press 3x12
Weighted dip 3x12
Barbell curl 3x12

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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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The interval and metcon pieces are great capacity development work outs.

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 RDL + shrug 3x10
Parallete L-sit flutter kick 3x20
Banded facepull 3x20

C. Conditioning

Row for max distance
1-2-3-4-5-6-7, 1:00 recovery between

D. Interval

5 rounds, rest 1:1
21/18 cal row
6 single arm devil press (50/35)
21/18 cal row
12 single arm DB thruster (50/35, alternating)

E. Metcon

3 RFT
30 cal row
20 GHDSU
10 sandbag over shoulder (150/100)

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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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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

_________________________________________________

The interval piece is a good test of your capacity as it gets heavier each round.

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

BB bent over row 3x12
BB front rack reverse lunge 3x10 ea leg
Banded half kneeling Paloff press 3x20 ea side

C. Conditioning

20 min EMOM, alternating
15/12 cal AB
10 KBS, 10 Goblet squat (53/35)

D. Metcon

6 RFT
12 power snatch (115/75)
12 OHS (115/75)
12 bar facing burpees

E. Interval

3x6 AMRAP, rest 2:00. Reset each round.
15/12 cal AAB
12 T2B/pullup/C2BPU
9 thruster (95/65, 115/75, 135/95)

_________________________________________________

#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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Straightforward work pieces today.

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

_________________________________________________

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")

_________________________________________________

#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.

_________________________________________________

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

_________________________________________________

#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

_________________________________________________

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

_________________________________________________

#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.

_________________________________________________

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

_________________________________________________

#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

_________________________________________________

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.

_________________________________________________

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)

_________________________________________________

#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

_________________________________________________

Nothing fancy for today. Enjoy

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

_________________________________________________

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

_________________________________________________

#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

_________________________________________________

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

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

_________________________________________________

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