26Aug

175 W3D1
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This week, your strength loads are 62-65% 1RM for strength portions of the workout. The miles will begin to increase. The running you are putting in, absent a prescribed distance, but reliant on time is to build your conditioning levels based on training your zones. Some of you will run miles more than others, but the same effort is the denominator in the programming.
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Strength:
Back Squat 5x8
Leg Curl + Extension 5x10
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METCON:
5 Rounds not for Time:
20x Cable Crunch + 20x Push Up + :20 Wall Sit (AHAP)
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Conditioning:
30min Easy Run

Cronus Fit
24Aug

175 W2D6
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10 Rounds not for Time:
10x Push Press #95 + 10x Hang Power Clean #95
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Conditioning:
8x400m Race + 400m Recovery (:25 Slower than Race Pace)

Cronus Fit
23Aug

175 W2D5
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Strength (60%):
Snatch Grip Row 4x10
Wide Grip Chin Up 4x10
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METCON:
6x2AMRAP + 1min Rest
10x TTB + 20x KBS #53 + 5x Dumbbell Thruster #45
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Conditioning:
2.5-mile Easy Run

Cronus Fit
22Aug

175 W2D4
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Strength (60%):
Bench 4x10
Flys + Pull Over Complex 4x12
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METCON:
As many wall balls as you can in a row…no stops or break #20/14
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Conditioning:
1-5-1 Pyramid of race pace running + 1min Recovery Run between each set

Cronus Fit
21Aug

175 W2D3
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Strength (60%):
Deadlift 4x10
Good Morning 4x12
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METCON:
10AMRAP
5x Pull + 10x Push Up + 15x Air Squat
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Conditioning:
40min Run

Cronus Fit
20Aug

175 W2D2
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Strength (60%):
Hang Power Clean and Press 4x10
Shrug 4x12
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METCON:
10x KBS #53 + 50x DU…20/40… 30/30… 40/20… 50/10
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Conditioning:
1-Mile Race Pace + 15min Cool Down

Cronus Fit
19Aug

175 W2D1
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Strength (60%):
Backsquat 4x10
Romanian DL 4x10
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METCON
100x Slam Balls for Time #30/#20
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Conditioning:
30min Easy Run

Cronus Fit
17Aug

CronusFit 175 W1D6
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2 Rounds for Time:
50x Double Under + 40x Kettle Bell Swing + 30cal AAB
then..
2 Rounds for Time:
40/30/20
then..
2 Rounds for Time:
30/20/10

Cronus Fit
16Aug

CronusFit 175 W1D5
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Strength:
Snatch Grip Row 4x8
Wide Grip Chin Up 4x10
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METCON:
E2OM - 15cal AAB + 10x DL 185/155
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Conditioning:
20min Conversational Pace

Cronus Fit
15Aug

CronusFit 175 W1D4
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Strength:
Bench 4x8 60%1RM
Dips 4x10
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METCON:
4AMRAP - 20m Sprint + 10m Sled Push 100% BW
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Conditioning:
30min Total
:30 Work + 1:00 Easy Run

Cronus Fit
14Aug

CronusFit 175 W1D3
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Strength:
Deadlift 4x8 60%1RM
Lunge 4x10
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METCON:
3RFT - 21x Burpees + 18x KBS 53/42 + 15x Wall Ball Shot #20
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Conditioning:
40min Run

Cronus Fit
13Aug

CronusFit 175 W1D2
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Strength:
Hang Squat Clean and Press 4x8
DB Press 4x10
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METCON:
10EMOM - 15x Push Up
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Conditioning:
3-Mile Tempo Run + 10min Cool Down Run

Cronus Fit
12Aug

CronusFit One Seven Five is a new program to add to your school, selection, or deployment prep. This program will highlight middle distance running and a basic strength program. The focus will be your aerobic conditioning through 10-Wks and multiple test days ahead of the conclusion. For pacing throughout the program, your intervals are based off a 10km race pace, or for you Rangers out there, just do your 5-mile pace. The intervals don’t look hard alone, but you won’t be standing around for rest periods, you’ll be running the same interval distance :20 slower, which will add up the breath under stress and miles!
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Strength:
Backsquat 4x8 60% 1RM
2xDB Box Step Up 4x10
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METCON:
8AMRAP
50x Double Under + 10x Pull Up + 15xBox Jumps
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Conditioning:
30min Easy Run

Cronus Fit
9Aug

Retest Week, Day 5.
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CronusTest
50-40-30-20-10
Calorie Row + Wall Ball #20
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100 Total GHD Sit Up

Cronus Fit
8Aug

Retest Week, Day 4.
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30 AMRAP
3x 15’ Rope Climb + 10x Push Press #95 + 500m Row + 20x Slam Ball #30

Cronus Fit
7Aug

Retest Week, Day 3.
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12-Mile Ruck
#45 Dry + Water
Uniform - OCPs/Boots/Weapon

Cronus Fit
6AUG

Retest Week, Day 2.
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RPFT
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Then…E4OM
500m Row + 6x Over the Shoulder Sandbag Toss #100

Cronus Fit
5Aug

This week is retest week of Ranger fitness events. Next week starts a new “175” program.
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Conduct an APFT
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Then…21-18-15-12-9-6-3
Burpee + Wall Ball #20 + 3xDouble Unders
.
10min cool down Bike

Cronus Fit
27July

Week 7, Day 6.
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Strength:
Back Squat 3x1 @ 90%
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METCON:
5RFT
20x GHDSU + 20x Ground to Overhead 115# + 20x KBS #53 + 5x Pull Up

Cronus Fit
26July

Week 7, Day 5.
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Strength:
Bench - Work up to a heavy 10, then strip the weight down to the point you’re only doing the bar
Dumbbell Flys 4x12
Dips 4xMax
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Conditioning:
5-Mile Run

Cronus Fit