Functional Fitness

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Happy Friday. Nothing crazy for today’s pieces, 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
DB box step up 3x8 ea leg
I/Y/T 3x10

C. Conditioning

AAB for max cals
1-2-3-4-4-3-2-1 minutes
Light pedal 1:00 between

D. Metcon

15 AMRAP
200m run
20 single arm KB clean alternating arms (70/53)
20 KB goblet squat (70/53)

E. Gymnastics

10min E2MOM (5 rounds), reset each round
Row 250m
5-7-9... T2B
10-14-18... pistols

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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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Low impact work for today’s active recovery.

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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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A couple different pieces for metcon training today. D is a sprint-y piece that you should push the pace on while E is a longer chipper piece that’ll test your endurance.

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

Weighted chin up 3x8
Single arm DB/KB row 3x12
Banded Paloff Presss 3x20 ea side

C. Conditioning

20 E2MOM (10 rounds)
20/16 cal row

D. Metcon

5 RFT
4 BB bear complex (135/95)
24/20 cal AAB

E. Metcon

20 AMRAP
6-8-10... deadlift (225/155)
6-8-10... burpee box jump over (24/20)
6-8-10... T2B

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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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A lot of interval-y pieces today, but a nice mix of different modalities.

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

Snatch grip pendlay row 3x10
Bottom up KB press 3x8 ea arm
Banded face pull 3x20

C. Conditioning

30 min E3MOM (10 rounds)
Row 500m

D. Metcon

For time:
200 cal AAB
E2MOM, including 0:00
8 DB squat clean thruster (50/35's)

E. Gymnastics

For time:
50 strict HSPU
Every break
5 sandbag over shoulder (150/100)

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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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Happy Monday. A couple more weeks of strength work before a well needed deload.

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
BB good morning 3x8
Strict T2B 3x10

C. Conditioning

For time
Run 1 mile
Row 2000m
Run 1 mile

D. Metcon

20 AMRAP
5 power clean (185/125)
10 front squat (185/125)
200m run

E. Interval

6 RFT, rest 1:00 between
80 DU
30 KB swing (70/53)
10 C2BPU

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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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The key to today’s suck fest is all about minimizing transitions. The sets are short so your rest should just be the transitions.

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A. Strength

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

B. Saturday Suck Fest

100 RFT
1 burpee pull up
3 wallball (30/20)
5 KB swing (70/53)

C. Strongman

Farmer carry 5x100' AHAP

D. Accessory

BB floor press 3x12
Poundstone curl

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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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The gymnastics piece is a nice piece to develop your muscle up capacity. 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 3x8
Strict C2BPU 3x8
Banded Paloff press 3x20

C. Conditioning

Run 3 sets of 400m-800m-400m, rest 1:00 between distances, rest 5:00 between sets

D. Metcon

4 RFT
50' BB backrack walking lunge (135/95)
15 box jump over (24/20)
21 pullups

E. Gymnastics

8 AMRAP
4 muscle up (ring or bar)
12 GHDSU

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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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The usual low impact active recovery work.

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Active Recovery

45 min low impact work

_________________________________________________

#cronusfit #rltw #besomebody #earnit #paytheman

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)

_________________________________________________

#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.

_________________________________________________

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)

_________________________________________________

#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

_________________________________________________

#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)

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#cronusfit #rltw #besomebody #earnit #paytheman