Functional Fitness

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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")

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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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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

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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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A. Strength

DB Bench 4x8

B. Saturday Suck Fest

For time, wearing vest (20/14)
1 mile run
100 burpee pullups
1 mile run
200 hand release pushups
1 mile run
300 box step up (24/20)

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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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A. Oly

Squat clean + power jerk 5x3 @ 70%

B. Accessory

DB/KB Arnold Z-press 3x8
BB RDL + shrug 3x10
Banded upright row 3x20

C. Metcon

20 AMRAP
250m row/ski
25 wallball (20/14)
25 abmat situps

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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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45 min low impact

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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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A. Strength

Deadlift 4x8 @ 60%

B. Accessory

Single arm DB/KB pendlay row 3x12 (ea arm)
Weighted hip thrust 3x15
Banded good morning 3x20

C. Metcon

20 AMRAP
20/16 cal AAB
20 KB swing (53/35)
20 KB goblet squats (53/35)

_________________________________________________

#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

_________________________________________________

A. Oly

Power Snatch 5x3 @ 70%

B. Accessory

Weighted pull up 3x8
Single arm DB press 3x8 ea arm
Banded face pull 3x20

C. Metcon

20 AMRAP
9 Devils press (50/35)
6 wall walk
25/20 cal row

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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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A. Strength

Squat 4x8 @ 60%

B. Accessory

Weighted walking lunge 3x12 ea leg
Single leg KB RDL 3x12
Banded Paloff press 3x20

C. Metcon

20 AMRAP
200m run
30 DB snatch, alternating (50/35)
20 hand release pushups

_________________________________________________

#cronusfit #rltw #besomebody #earnit #paytheman

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

_________________________________________________

#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

_________________________________________________

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)

_________________________________________________

#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

_________________________________________________

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.

_________________________________________________

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

_________________________________________________

#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

_________________________________________________

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)

_________________________________________________

#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

_________________________________________________

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