Functional Fitness

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A little different suck fest today as it’s a little more military focused than our usual pieces. You can squat the ruck however you want.

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A. Strength

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

B. Saturday Suck Fest

5 RFT
1 mile ruck (75/50)
20 burpee over ruck
20 ruck squats
20 ruck ground to overhead

C. Strongman

Zercher carry 5x100'

D. Accessory

BB OHP 3x6
Floor press 3x12
Barbell curl 3x12

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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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Happy Friday. We’ve got a long metcon for today’s training. Just keep moving on the box step overs.

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

Weighted pistol 3x8 ea leg
Single arm bent over row 3x10 ea arm
Banded face pull 3x20

C. Conditioning

Row/ski 5x1k, rest 2:00

D. Metcon

30 AMRAP
Run 400m
30 KB swing (70/53)
30 KB box step over (70/53 over 24/20)

E. Gymnastics

8 AMRAP
3 unbroken muscle ups

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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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Active recovery work.

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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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We usually do 300m gasser’s for our conditioning work, so we’re changing it up a little to 200m, make sure you’re accelerating out of the hole each turn. The metcon is a nice chest pump. You can also swap for DB bench.

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

Pendlay row 3x8
Banded hip thrust 3x20
Landmine cauldron 3x10 ea side

C. Conditioning

30 min E3MOM (10 rounds)
200m gasser (4x50m lengths)

D. Metcon

5 RFT
10 bodyweight bench
15 ring dips
20 cal row

E. Interval

5x3 AMRAP, rest 1:00
5 sandbag over shoulder (150/100)
10 C2BPU
Max reps single arm devil press (70/50)

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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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Nothing fancy on today’s programming - push the pace a little on the interval piece and see how long you can hold your pacing.

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

Strict C2BPU 3x8
Single leg RDL 3x10 ea leg
I/Y/T 3x10

C. Conditioning

Run 3x1 mile, rest walk 3:00 between

D. Interval

20 AMRAP, rest 1:00 between rounds
10 T2B
15 burpee box jump over (24/20)
20 wall ball (20/14)

E. Gymnastics

12 AMRAP
1-2-3... bar MU
3-6-9... HSPU
10-20-30... DU

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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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Last week of our strength cycle. We’ll have a well deserved deload week next week and then transition into a hypertrophy block again.

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

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A. StrengthBack squat 1x5@ 75%, 2x3@85%, 1x1+@95%

B. Accessory

BB front rack rear lunge 3x10 ea leg
BB good morning 3x10
Strict T2B 3x10

C. Conditioning

30 min row for max distance

D. Metcon

4 RFT
8 squat clean (185/125)
12 C2BPU
16 GHDSU

E. Interval

5 rounds, rest 2:00 between rounds
20/16 cal AAB
50' BB overhead lunge (95/65)
15 BB front squat (95/65)

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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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Grab a sandbag for today’s pieces. All movements are done with the sandbag, so get used to moving an awkward implement.

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A. Strength

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

B. Saturday Suck Fest

4 RFT with 75/50 sandbag
400m sandbag run run
25 sandbag burpee to overhead
25 sandbag front squat
25 sandbag shoulder to overhead
25 sandbag backrack box step over (24/20)

C. Strongman

Suitcase carry 5x100' ea arm AHAP

D. Accessory

BB floor press 3x10
DB hammer curl 3x12
Weighted dip 3x8

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#cronusfit #rltw #besomebody #earnit #paytheman

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

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#cronusfit #rltw #besomebody #earnit #paytheman