Military prep, W12D6
10 mile easy run
#cronusfit #rltw #besomebody #earnit #paytheman
Military prep, W12D5
Main: Pullups 3x 50% of max pullups
Pushups 3x 40% of 2min max
Situps 3x 40% of 2min max
Power Movement:
4 sets 5 hang power cleans
5 HIGH box jumps (try a higher box than Week 9)
3-5min rest Then...
Until 100 cals:
5 cal assault bike SPRINT
5 cal assault bike easy
Run:
2 mile easy run with 4x stride sets
*Stride set = 5sec acceleration; 5sec at NEAR top speed; 5sec deceleration; 45sec recovery jog
#cronusfit #rltw #besomebody #earnit #paytheman
Military prep, W12D4
Active recovery
Pick swimming, cycling, rowing, ski erg, etc... and do it for 30-60min at an Easy pace
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Military prep, W12D3
Main:
rope climbs 3x5
single arm DB/KB rows 3x10
3x 20 banded face pulls
External Load Movement with kit on:
45min walk with 10% incline
Run:
2x 1 mile hard w/ 90sec rest
Beat Week 8 times
#cronusfit #rltw #besomebody #earnit #paytheman
Military prep, W12D2
Main:
Light FAST/EXPLOSIVE Front Squats 3x 10
Hex bar deadlift 3x10
DB walking lunges 3x10 each leg
Conditioning:
20min AMRAP
3-6-9-12-15-18-21-...
cal row
burpees over rower
#cronusfit #rltw #besomebody #earnit #paytheman
Military prep, W12D1
We're close to the end of this cycle with a deload this week and testing next week.
Main:
Light FAST/EXPLOSIVE Bench Press 3x 10
Light FAST/EXPLOSIVE Push Press 3x 10
skullcrushers 3x15
tricep kickbacks 3x15
Run:
5K easy
#cronusfit #rltw #besomebody #earnit #paytheman
Military prep, W11D6
Ruck 2 miles
50 Push Press with ruck
Ruck 2 miles
100 lunges with ruck
Ruck 2 miles
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Military prep, W11D5
Main:
Pullups 6x 50% of max pullups
Pushups 6x 40% of 2min max
Situps 6x 40% of 2min max
Power Movement:
4 sets
5 EXPLOSIVE power jerks 5 depth drop to box jump
Then
Assault Bike 4x 30sec ALL OUT sprints w/1min easy bike 3-5min rest
Assault Bike 4x 30sec ALL OUT sprints w/1min easy bike
Run: 3 mile easy run with 6x stride sets
*Stride set = 5sec acceleration; 5sec at NEAR top speed; 5sec deceleration; 45sec recovery jog
#cronusfit #earnit #besomebody #paytheman #rltw
Military prep, W11D4
Pick swimming, cycling, rowing, ski erg, etc... and do it for 30-60min at an Easy pace
#cronusfit #earnit #besomebody #paytheman #rltw
Military prep, W11D3
Main:
15min AMRAP
5 legless rope climbs
15 cable rows
"36s"
1x External Load Movement w/ kit:
45min sled OR tire pull light enough so that you can move the entire 45min
Run:
4x 800m hard with 1min rest
beat all of your Week 7 times
#cronusfit #earnit #besomebody #paytheman #rltw
Military prep, W11D2
Main:
Light FAST/EXPLOSIVE Back Squats 3x 10 into 5x1 build to heavy single
Hex bar deadlift 4x10
Reverse lunges with bar on back 4x10 each leg
Conditioning:
8 rounds
50m DB walking lunges
10 manmakers
#cronusfit #earnit #besomebody #paytheman #rltw
Military prep, W11D1
Main:
Light FAST/EXPLOSIVE Bench Press 3x 10 into 5x1 build to heavy single
Light FAST/EXPLOSIVE Push Press 3x 10 into 5x1 build to heavy single
close grip pushups 4x25
Run:
5x 1K with 400m recovery jog
Beat your Week 7 times
#cronusfit #earnit #besomebody #paytheman #rltw
Military prep, W10D6
Run 4 miles Ruck 4 miles Run 4 miles
#cronusfit #earnit #besomebody #paytheman #rltw
Military prep, W10D5
Main:
Pullups 6x 50% of max pullups
Pushups 6x 40% of 2min max
Situps 6x 40% of 2min max
Power Movement:
DB squat jumps (land and reset) 4x10
Sprinter Step-up jumps 4x5 each leg
Assault Bike 4x 25sec ALL OUT sprints w/1min easy bike
Rest 5:00
Assault Bike 4x 25sec ALL OUT sprints w/1min easy bike
Run: 3 mile easy run with 6x stride sets
*Stride set = 5sec acceleration; 5sec at NEAR top speed; 5sec deceleration; 45sec recovery jog
#cronusfit #earnit #besomebody #paytheman #rltw
Military prep, W10D4
Active recovery
Pick swimming, cycling, rowing, ski erg, etc... and do it for 30-60min at an Easy pace
#cronusfit #earnit #besomebody #paytheman #rltw
Military prep, W10D3
Main:
15min AMRAP
5 towel pullups
10 single arm DB/KB rows (each arm)
25 banded face pulls
External Load Movement:
4 sets
25m heavy bear hug SB walk
10 SB cleans
25m heavy bear hug SB walk
Run:
2x 800 tempo with 90sec rest
4x 200 HARD walk back to start
4x 400 tempo with 1 minute rest
4x 200 HARD walk back to start
#cronusfit #earnit #besomebody #rltw #paytheman
Military prep, W10D2
Main:
Light FAST/EXPLOVISE Front Squats 3x 10 into 5x1 build to heavy single
Sumo deadlift 4x10
Front Rack lunges 4x10 each leg
Conditioning
20min AMRAP 3-6-9-12-15-18-21...
3x double unders
Wall balls
#cronusfit #earnit #besomebody #paytheman #rltw
Military prep, W10D1
Main:
Light FAST/EXPLOSIVE Close Grip Bench Press 3x 10 into 5x1 build to heavy single
Light FAST/EXPLOSIVE Strict Press 3x 10 into 5x1 build to heavy single
4x15 OH tricep extensions
3x20 banded tricep extensions
Run:
1 mile easy 2 miles faster 1 mile FAST 1 mile easy
#cronusfit #rltw #besomebody #earnit #paytheman
Military prep, W9D6
5 rounds (all with sandbag)
1 mile run/walk
20 SB OH press
20 SB front squats
*10 burpees if the sandbag touches the ground
#cronusfit #rltw #earnit #paytheman #besomebody
Military prep, W9D5
Main:
Pullups 6x 50% of max pullups
Pushups 6x 40% of 2min max
Situps 6x 40% of 2min max
"Power" Movement:
4 sets 5 EXPLOSIVE hang power cleans
5 HIGH box jumps
Rest 3-5:00
Assault Bike 4x 20sec ALL OUT sprints, 1 min easy between
Rest 3-5:00
Assault Bike 4x 20sec ALL OUT sprints, 1 min easy between
Run:
3 mile easy run with 6x stride sets
*Stride set = 5sec acceleration; 5sec
#cronusfit #earnit #besomebody #paytheman #rltw