Functional Fitness

_________________________________________________

Hump day. A lot of pulling today, make sure you stretch out and properly warm up.

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

_________________________________________________

A. Strength

Tempo Deadlift (2441) 5x3

B. Accessory

BB pendlay row 3x10
Strict T2B 3x10
EZ curl 3x12

C. Conditioning

30 min AAB for max cals

D. Metcon

4 rounds
21 deadlift (225/175)
15 burpee box jump over (24/20)
9 C2BPU

E. Gymnastics

10 EMOM
Max unbroken strict pull-ups

_________________________________________________

#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

_________________________________________________

Feel free to scale the KB weights on the interval piece if it’s too heavy.

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

_________________________________________________

A. Oly

Tempo pause Snatch + 2 OHS (3 second pull to hi-hang position, then Snatch from hi-hang into 2 second pause in hole) 6x2

B. Accessory

Weighted chin up 3x8
Cossack squat 3x10 ea leg
Banded face pull 3x20

C. Conditioning

Row/ski 10x500, rest 1:00

D. Interval

20 min E4MOM (5 rounds)
12 double KB hang clean and press (53/35's)
18 double KB front rack squat (53/35)
12 double KB snatch (53/35)

E. Gymnastics

10 EMOM, alternating
50' handstand walk
20 GHDSU

_________________________________________________

#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

_________________________________________________

Hope you guys all had a great Thanksgiving weekend. We’re still in our tempo/positional piece for the next two weeks. The conditioning piece is a leg burner - feel free to throw on a vest for an added challenge.

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

_________________________________________________

A. Strength

Tempo back squat (4421) 5x3

B. Accessory

Weighted rear lunge 3x12 ea
KB goblet squat 3x10
Banded hip thrust 3x20

C. Conditioning

30 min E3MOM (10 rounds)
25/20 cal AAB
20 jump lunges (total)

D. Metcon

15 AMRAP
250m row
12 thruster (95/65)
9 HSPU

E. Gymnastics

10 AMRAP
8 strict pull-up
12 burpees
20 pistols (total)

_________________________________________________

#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

_________________________________________________

We’ve got a long AMRAP for today’s suck fest. Keep moving through the piece, nothing fancy.

_________________________________________________

A. Saturday Suck Fest

60 AMRAP, wearing 20/14 vest
Run 800m
50 squats
40 DB box step ups (single 50/35 DB to 24/20 box)
30 pushups
20 pull-ups
10 manmakers (50/35)

B. Strength

Tempo OHP (4441) 5x3

C. Accessory

DB single arm push press 3x6 ea
DB reverse fly 3x12
Banded paloff press 3x10

D. Odd Object

Dball bear hug walk 5x100'

_________________________________________________

#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

_________________________________________________

Happy Friday crew. Hope you guys are enjoying the time with friends, family and good food.

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

_________________________________________________

A. Oly

Tempo clean + pause dip jerk (3 second pull to hi-hang position, then clean from hi-hang into 2 second pause in dip before jerk) 6x2

B. Accessory

KB goblet squat 3x12
BB upright row 3x10
Ring dip 3x10

C. Conditioning

Row/ski
2-3-4-5-4-3-2 min, rest 1:00 between intervals

D. Interval

16 min E4MOM (4 rounds)
21/16 cal row
15 deadlift (225/165)
9 HSPU

E. Gymnastics

10 EMOM
Max unbroken strict HSPU

_________________________________________________

#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

_________________________________________________

Two options for thanksgiving. You can do an hour walk/hike/jog or you can do a deck of cards. You’ll be doing corresponding reps on the cards with the movements. Jacks are 11, Queens are 12, Kings are 13, and Ace’s are 15. Jokers (if your deck has them) is a minute plank. For the runs, 2-5=200m, 6-9=400m, 10-A=800m. If up for a challenge, do it with a vest.

_________________________________________________

Thanksgiving

60 min walk/hike
or

Deck of cards
Club = burpee
Spade = jump lunges (ea leg)
Heart = V-up
Diamond = run

_________________________________________________

#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

_________________________________________________

Hump day. Hope you guys enjoy the time off tomorrow with family.

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

_________________________________________________

A. Strength

Tempo Deadlift (4441) 5x3

B. Accessory

BB pendlay row 3x12
Nordic curl 3x10
Barbell curl 3x15

C. Conditioning

For time
5k row
EMOM, including 2:00 5 lateral burpee over rower

D. Metcon

20 AMRAP
200m run
6 Dball clean (150/100)
10 Dball squat (150/100)

E. Gymnastics

5 rounds, rest as needed, goal unbroken
5 T2B
5 pull up
5 C2BPU
5 bar MU

_________________________________________________

#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

_________________________________________________

Several good pieces to choose between. For the conditioning piece, alternate between the AAB and bear complex each minute. Scale the bear complex weight as needed.

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

_________________________________________________

A. Oly

3 position pause hang Snatch (2 second pause at hi hang, knees, low hang) 6x1

B. Accessory

Strict C2BPU 3x8
Bottom up KB press 3x12 ea
Strict T2B 3x10

C. Conditioning

20 min EMOM, alternating
15/12 cal AAB
5 barbell bear complex (95/65)

D. Interval

5x3 AMRAP, rest 1:00
20 KB swing (70/53)
15 box jump over (24/20)
AMRAP single arm devil press (70/53)

E. Gymnastics

For time:
25 wall walks
EMOM including 0:00: 30 DU

_________________________________________________

#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

_________________________________________________

We’re into our 3 week positional/tempo block. We’ll be picking up the intensity as we transition into our next strength block after this “tidying” phase.

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

_________________________________________________

A. Strength

Tempo back squat (4441) 5x3

B. Accessory

Weighted RFESS 3x10 ea
Offset single leg RDL 3x12 ea
Landmine cauldron 3x10 ea direction

C. Conditioning

Row 3x2k, rest 2:00

D. Metcon

15 AMRAP
21/18 cal AAB
15 barbell clusters (95/65)
9 bar facing burpees

E. Gymnastics

12 min EMOM, alternating
15 GHDSU
10 HSPU
5 muscle up

_________________________________________________

#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

_________________________________________________

A/B mandatory. Pick 1 out of C/D.

_________________________________________________

A. Saturday Suck Fest

For time with partner
Accumulate 1000 cal AAB
Partner 1: AAB
Partner 2: 4 wall walk
8 DB devil press (50/35)
12 DB box step over (50/35's over 24/20)

B. Hypertrophy

B1. BB Bench 4x8
B1. DB incline 4x10

C. Accessory

C1. BB Curl 4x10
C1. DB Hammer curl 4x10
C2. Strict ring dip 4x10
C2. Banded tricep push down 4x20

D. Odd object

Zercher carry 5x100' AHAP

_________________________________________________

#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

_________________________________________________

A/B mandatory. Pick 1 out of C/D.

_________________________________________________

A. Oly

Clean complex (3 cleans, 2 front squat, 1 jerk) 6x1

B. Accessory

B1. Weighted pistol 4x8
B1. Single leg RDL 4x10
B1. Hollow hold 4x30s

C. Conditioning

Row/ski 10x500m, rest 1:00 between

D. Work Capacity

32 min E2MOM, alternating
3 reps bear complex (power clean, front squat, push press, back squat, push press)
20/16 cal AAB

_________________________________________________

#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

_________________________________________________

Active Recovery

Swim 4x400m

_________________________________________________

#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

_________________________________________________

A/B mandatory. Pick 1 out of C/D.

_________________________________________________

A. Hypertrophy

A1. OHP 5x12
A1. DB bent over fly 4x10

B. Accessory

B1. Snatch grip push press 4x8
B1. Banded Paloff press 4x20
B2. BB RDL + shrug 4x10
B2. Bottom up KB press 4x10

C. Conditioning

40 min E10MOM
50 air squats
1200m run
50 air squats

D. Work Capacity

5 rounds for quality
30 KB RFESS (15 ea leg)
30 single arm KB swing (15 ea arm)
30 KB front rack front lunge (double KB)
30 KB snatch (15 ea arm)

_________________________________________________

#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

_________________________________________________

A/B mandatory. Pick 1 out of C/D.

_________________________________________________

A. Hypertrophy

A1. Deficit BB Deadlift (2") 5x12
A1. BB Pendlay row 5x10

B. Accessory

B1. Weighted pull up 4x8
B1. DB pull over 4x15
B1. Banded face pull 4x20

C. Conditioning

32 EMOM (alternating)
15/12 cal AAB
8 Single arm devils press (50/35)
15/12 cal row
8 burpee box jump over (24/20)

D. Work Capacity

30 AMRAP
100' single arm farmer carry (ea arm)
8 sandbag over shoulder (150/100)
6 wall walk

_________________________________________________

#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

_________________________________________________

A/B mandatory. Pick 1 out of C/D.

_________________________________________________

A. Hypertrophy

A1. BB Back squat 5x12
A1. Single leg RDL 5x10 ea leg

B. Accessory

B1. BB backrack forward lunge 3x12
B1. Reverse hyper 3x15
B2. BB good morning 3x10
B2. Banded hip thrust 3x20

C. Conditioning

Row/ski 7500m

D. Work Capacity

25min E5MOM
10/15/25/50 KB swing (53/35)
3/6/9/12 KB goblet squat (70/53)

_________________________________________________

#cronusfit #rltw #besomebody #earnit #paytheman