Functional Fitness

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We’ve got a chipper for today’s suck fest. All the DB movements will be with 35/20’s. Push the pace on the movements and use the farmer carry to “recover”

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A. Strength

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

B. Saturday Suck Fest

For time
100 burpee pullups
100 DB manmakers
100 DB Box step overs

Every 5:00, 100m DB farmer carry (35/20)

C. Strongman

Zercher carry 5x100'

D. Accessory

BB bench 3x8
EZ curl 3x12
Ring dip 3x12

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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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Happy Friday crew. Straightforward pieces for training today. Enjoy the weekend.

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

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A. Oly

Clean 2@60%, 2@70%, 2@80%, 2x2@85%, 3x2@90%

B. Accessory

Single leg RDL 3x12
Strict T2B 3x10
Banded facepull 3x20

C. Conditioning

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

D. Metcon

12 AMRAP
8 power clean (185/125)
16 KB swing (70/53)
24 wall ball (20/14)

E. Gymnastics

8 AMRAP
2-4-6... HSPU
3-6-9... pistols

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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 min low impact work

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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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For D, split the reps as desired. Consider a rep scheme like 20-15-10-5.

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

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A. Strength

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

B. Accessory

DB row 3x10
Neutral grip chin up 3x10
Strict T2B 3x10

C. Conditioning

20 EMOM, alternating for max reps
30 seconds max cal AAB
30 seconds max burpees

D. Metcon

For time, split reps as desired
50 HSPU
50 ground to overhead (135/95)
50 T2B
50 front squat (135/95)

E. Metcon

For time
2k row
60 hand release pushups
40 thruster (95/65)

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#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.

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A. Oly

Hang snatch 2@60%, 2@70%, 2@80%, 2x2@85%, 3x2@90%

B. Accessory

BB Z-press 3x10
Weighted pistol 3x8
I/Y/T 3x10

C. Conditioning

Run 6x1k, rest 2:00

D. Metcon

For time
1-2-3...9-10 OHS (135/95)
2-4-6...18-20 box jump over (24/20)

E. Gymnastics

8 AMRAP
6 unbroken HSPU

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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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Happy Monday crew. For the conditioning piece, shoot for repeatable splits.

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

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A. Strength

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

B. Accessory

BB backrack rear lunge 3x10
Offset BB RDL 3x10
Reverse hyper 3x15

C. Conditioning

5 RFT
1k row
50 air squats

D. Metcon

15 AMRAP
6 rounds
10 deadlift (225/165)
10 bar facing burpees

then AMRAP
6 squat clean (135/95)
6 C2BPU

E. Interval

5x3 AMRAP, rest 1:00
500m row/ski
Devils press (50/35)

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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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We’ve got a long partner chipper for today’s suck fest. Split the reps as needed.

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A. Strength

Push press 1x3@ 70%, 2x3@80%, 1x3+@90%

B. Saturday Suck Fest

For time with a partner, split reps as needed
800m sandbag run (75/50)
100 burpee pullups
800m sandbag run
100 sandbag squat clean
800m sandbag run
100 sandbag ground to overhead
800m sandbag run

C. Strongman

Sandbag bear hug carry 5x100' AHAP

D. Accessory

BB incline bench 3x10
DB hammer curl 3x15
EZ Skull crusher 3x12

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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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Happy Friday. Nothing fancy for today’s pieces. For the gymnastics piece, go at your own pace. Scale as needed to finish the complex without coming off the bar.

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

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A. Oly

Clean 2@60%, 2@70%, 2@80%, 2x2@85%, 2x2@90%

B. Accessory

BB pendlay row 3x10
Pistol 3x10 ea leg
Banded paloff press 3x20

C. Conditioning

Run - 2 sets of (1 mile, 800, 400)
Rest 2 minutes between distances, 5 minutes between sets

D. Metcon

For time
50 alternating DB Snatch (50/35)
25 HSPU
50 alternating DB hang clean and press (50/35)
25 C2BPU
50 alternating single arm DB thruster (50/35)

E. Gymnastics

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

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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

Functional Fitness

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We’ve got longer pieces today. Make sure you’re recovering after today and hitting the active recovery day tomorrow.

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

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A. Strength

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

B. Accessory

Weighted chin up 3x8
Single leg KB/DB RDL 3x10
Reverse fly 3x12

C. Conditioning

30 min EMOM, alternating
20/16 cal row
20/16 cal AAB
Rest

D. Metcon

For time
10-9...2-1 power clean (135/95)
20-18...4-2 front squat (135/95)
30-27...6-3 KB swing (53/35)

E. Metcon

25 AMRAP
20/16 cal row
20 GHDSU
5 bar MU

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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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Happy Tuesday. For the interval piece, you’ll be accumulating 100 OHS’s.

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

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A. Oly

Hang snatch 2@60%, 2@70%, 2@80%, 2x2@85%, 2x2@90%

B. Accessory

Single arm DB push press 3x8 ea arm
DB row 3x12 ea arm
Banded facepull 3x20

C. Conditioning

Row/ski 3x2k, rest 2:00

D. Interval

For time, 2 min on, 1 min off to accumulate 100 OHS
8 devil press (50/35)
12 DB push press (50/35's)
AMRAP overhead squat (95/65)

E. Gymnastics

50 parallete HSPU (4"/2")
Break/rest as needed

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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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Happy Monday. Some good pieces today. For the interval piece, a lungster is a barbell front rack lunge, each leg, then a thruster.

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

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A. Strength

Zercher squat 1x3@ 70%, 2x3@80%, 1x3+@90%

B. Accessory

Weighted front lunge 3x10 ea
BB good morning 3x10
Strict T2B 3x10

C. Conditioning

45 min bike
Every 5:00, including 0:00
6 back squats ~70%

D. Metcon

3 RFT
30 wallball (30/20)
30 box jump over (24/20)
30/24 cal row

E. Interval

5x3 AMRAP, rest 1:00
20/16 cal row
6 BB lungster (95/65)
AMRAP burpee pull ups

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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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Today’s suck fest is a real test of your grip. Everytime you break on your swings, you’ll do a mini=workout as punishment.

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A. Strength

Push press 1x5@ 65%, 2x5@75%, 1x5+@85%

B. Saturday Suck Fest

For time
500 KB swing (53/35)
Every break
500m row
8 burpee pullups
10 T2B

C. Strongman

Yoke carry 5x100'

D. Accessory

DB incline bench press 3x10
EZ 21 x3
Weighted dip 3x10

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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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Happy Friday crew. For the gymnastics piece, accumulate strict HSPU’s for quality. Add deficit if desired, but not mandatory.

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

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A. Oly

Clean 2@60%, 2@70%, 2@80%, 2x2@85%, 1x2@90%

B. Accessory

Bottom up KB press 3x10
BB upright row 3x12
DB/KB shrug 3x20

C. Conditioning

Run
4x800m, rest 2:00
4x400m, rest 1:00
4x200m, rest 2:00

D. Interval

15 AMRAP, rest 1:00 between rounds
10/8 cal AB
10 front squat (135/95)
10/8 cal AB
10 C2BPU

E. Gymnastics

Accumulate 50 strict HSPU, optional deficit

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#cronusfit #rltw #besomebody #earnit #paytheman

Functional Fitness

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Active recovery day. Choose your own adventure on your low impact work.

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Active Recovery

45 min low impact work

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#cronusfit #rltw #besomebody #earnit #paytheman