Functional Fitness
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You guys know the drill.
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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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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
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
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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Happy Monday crew. back into it.
A/B mandatory. Pick 2 out of C/D/E.
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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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We’ve got a pretty long suck fest today. It’s a good amount volume, so keep moving through the piece.
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A. Strength
Bench 1x3@ 70%, 2x3@80%, 1x3+@90%
B. Saturday Suck Fest
4 RFT
200m walking lunge
20 sandbag get ups (100/75)
200m KB suitcase carry (53/35)
20 KB single arm man makers (53/35, total)
C. Strongman
Zercher carry 5x100' AHAP
D. Accessory
BB floor press 3x12
Weighted dip 3x10
EZ bar curl 3x15
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#cronusfit #rltw #besomebody #earnit #paytheman
Functional Fitness
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Some pretty straight forward work pieces for your friday training. 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
Weighted chin up 3x8
Banded face pull 3x20
C. Conditioning
AAB for max cals
5x5 min, 2:00 recovery between
D. Metcon
4 RFT
750m row
40 wall ball (20/14)
E. Gymnastics
For time
30 ring MU
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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 low impact
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#cronusfit #rltw #besomebody #earnit #paytheman
Functional Fitness
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For the conditioning piece, you’ll be alternating the movements every 90 seconds, see how long you can hold on to your pacing. For the metcon, you’ll be doing the step overs with one KB, your choice on how you want to carry it.
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
BB front rack box step up 3x8 (ea leg)
Single arm kroc row 3x12 (ea arm)
Strict T2B 3x10
C. Conditioning
30 min E90seconds (10 rounds, alternating)
12/10 cal AAB
10 burpee box jump over (24/20)
D. Metcon
20 AMRAP
20/16 cal row
20 KB swing (70/53)
20 single KB weighted box step over (70/53 over 24/20)
E. Interval
15 min E3MOM (5 rounds)
5 sandbag over shoulder (150/100)
10 sandbag squat (150/100)
50' sandbag carry (150/100)
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#cronusfit #rltw #besomebody #earnit #paytheman
Functional Fitness
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Nothing fancy for today. Enjoy
A/B mandatory. Pick 2 out of C/D/E.
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A. OlyPower snatch 3@60%, 3@70%, 3x3@80%, 3@85%
B. Accessory
Snatch grip pendlay row 3x10
Bottom up KB Press 3x12 ea arm
I/Y/T 3x10
C. Conditioning
Row 3x2k, recovery row 2:00 between
D. Metcon
12 AMRAP
4 devils press (50/35)
8 T2B
8 DB thrusters (50/35)
4 bar MU
E. Gymnastics
8 AMRAP
2-4-6... strict HSPU
3-6-9... ring dip
30 double unders
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#cronusfit #rltw #besomebody #earnit #paytheman
Functional Fitness
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Happy Monday crew. Nothing fancy today. Back into another week of training.
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 ea leg
Weighted pullup 3x10
Dragon flag 3x8
C. Conditioning
4 rounds
100m walking lunge
400m run
D. Metcon
5 RFT
12 pull up
9 hang squat clean (135/95)
6 shoulder to overhead (135/95)
E. Interval
6 rounds, rest 1:00 between
20/16 cal AAB
12 single arm KB squat clean and jerk, alternating (70/53)
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#cronusfit #rltw #besomebody #earnit #paytheman
Functional Fitness
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A solid hero wod for today’s suck fest. It’s not the worst one, but it’ll test your legs on the lunges.
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A. Strength
Bench 1x5@ 65%, 2x5@75%, 1x5+@85%
B. Saturday Suck Fest
"Will Lindsay"
Wearing 20/14 vest
10 RFT
3 devils press (2x 55/35)
22 alternating DB lunge (2x 55/35)
19 air squats
C. Strongman
KB suitcase carry 5x100'
D. Accessory
BB OHP 3x8
Weighted dip 3x12
Barbell curl 3x15
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#cronusfit #rltw #besomebody #earnit #paytheman
Functional Fitness
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The conditioning piece today is almost like a Farlek run - you’ll be alternating paces as you go through the run. The recovery pace is up to you, whether you want a light recovery or moderate recovery, just make sure you’re hitting your “fast” paces appropriately.
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
BB pendlay row 3x10
DB alternating arnold Z-press 3x8 ea arm
I/Y/T 3x10
C. Conditioning
5 sets - running
1 min fast (1 mile pace)
2 min tempo (5 mile pace)
3 min recovery
D. Metcon
3 RFT
21 C2BPU
15 thruser (115/75)
9 strict HSPU
E. Gymnastics
12 AMRAP
1-2-3... bar MU
15 KB swing (53/35)
30 DU
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#cronusfit #rltw #besomebody #earnit #paytheman
Functional Fitness
_________________________________________________
Low impact recovery work. You guys know the drill.
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Active Recovery
45 min low impact
_________________________________________________
#cronusfit #rltw #besomebody #earnit #paytheman
Functional Fitness
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Hump day crew. Today’s a big test of your posterior chain, starting with your RDL’s. Enjoy the recovery day tomorrow.
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
BB Z-press 3x8
Weighted chin up 3x10
Weighted hip thrust 3x20
C. Conditioning
30 min E3MOM (10 rounds)
300m gasser (50m length, 3 down/back)
D. Metcon
20 AMRAP
1-2-3...
Sandbag over shoulder (150/100)
Ring dip
100m run
E. Metcon
12 AMRAP
10 power clean (135/95)
12 front squat (135/95)
14 box jump over (24/20)
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#cronusfit #rltw #besomebody #earnit #paytheman
Functional Fitness
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The goal for the gymnastics piece today is to build endurance in our muscle ups. The other movements are meant to help build fatigue so that you’re slightly more tired each round. Focus on good technique to build endurance
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
Bottom up KB Press 3x12 (ea side)
BB back rack rear lunge 3x12 (ea leg)
Banded face pull 3x20
C. Conditioning
Row 5x1k, rest 2:00
D. Interval
20 AMRAP, rest 1:00 between rounds
24 wall ball (20/14)
16/14 cal row
8 HSPU
E. Gymnastics
15 EMOM, alternating
4-6 ring MU
10-15 GHDSU
50 DU
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#cronusfit #rltw #besomebody #earnit #paytheman
