17OCT

175 W10D4
.
Strength:
Bench 5x10
Dips 5xMax
.
METCON:
Every 3min for 12
12cal AAB + 12x Sandbag Clean #75+ 10x TTB
.
Conditioning:
15min Warm Up Run + 5min Race Pace + 10min Conversational + 10min Race Pace

Cronus Fit
16OCT

175 W10D3
.
Strength:
Deadlift 5x10
Leg Curl 5x12
.
METCON:
Post Run 100 Burpees for Time
.
Conditioning:
40min Run

Cronus Fit
15OCT

175 W10D2
.
Strength:
Hang Clean and Press 5x10
Lateral + Front Raise 5x12
.
METCON:
16EMOM
1) 10x Wall ball Shot #30
2) 20x Push Up
3) 15x Leg Raise
4) 12x Burpee
.
Conditioning:
5k Race Pace + 10min Recovery Run

Cronus Fit
14OCT

Last Week of 175, make it count!
.
175 W10D1
.
Strength:
Back Squat 5x10
Good Morning 5x12
.
METCON:
6RFT
10x Box jump Over + 10x Dual KB SQT #52 + 20m Sprint
.
Conditioning:
30min Easy Run

Cronus Fit
12Oct

175 W9D6
.
10k Race Pace
.
PreRun * If you feel well, do 200 total sit ups in as few sets as possible and then rest 5min before the run

Cronus Fit
11Oct

175 W9D5
.
Strength:
Snatch Grip Grow 4x10
Upright Row 4x12
.
Post Run:
150 Decline Crunches
.
Conditioning:
50min Easy

Cronus Fit
10Oct

175 W9D4
.
Strength:
Bench 4x10
Fly + Pull Over 4x12
.
METCON:
PreRun 9AMRAP
20xTTB + 12x Push Press #75 + 12x Floor Press #75
.
Conditioning:
1min Race Pace + 1min Recovery Run x 30rnds

Cronus Fit
9Oct

175 W9D3
.
Strength:
Deadlift 4x10 60%
Box Step Ups 4x12
.
METCON:
100 Slam Balls for Time #25
.
Conditioning:
40min Run

Cronus Fit
8Oct

175 W9D2
.
Strength:
Hang Clean and Press 4x10
Shrug 4x12
.
METCON:
3x 3AMRAP 1.2.3.4.. Burpee + Pull Up
:60 Rest
.
Conditioning:
20min Warm Up Run + 15min Tempo Run

Cronus Fit
7Oct

175 W9D1
.
Strength:
Back Squat 4x10 60%
RDL 4x12
.
METCON:
6RFT
10cal Row + 10x Wall Ball + 10x Power Clean #95
.
Conditioning:
30min Easy Run

Cronus Fit
5Oct

175 W8D6
.
Conditioning:
800m/1200m/1200m/800m Run at Race Pace + 400m Recovery Run
.
Post Run:
2min Max Push Ups 2min Max Sit Ups, 2min Max Pull Ups

Cronus Fit
4Oct

175 W8D5
.
Strength:
Snatch Grip Row 5x8
Wide Grip Chin Up 5x10
.
METCON:
12 EMOM
3x HSPU + 8xTTB
.
Conditioning:
50min Conversational Pace

Cronus Fit
3Oct

175 W8D4
.
Strength:
Bench 5x8 65%
Dips 5x max :45 Rest
.
METCON:
Post Run - 3x Max Effot Double Unders in :60
.
Conditioning:
3k Race Pace

Cronus Fit
2Oct

175 W8D3
.
Strength:
Deadlift 5x8 65%
Lunge 5x10
.
METCON:
Post Run -15EMOM
1) 12x Box Jump
2) 8x Box Step Up w/#45 Plate
3) 4x Sandbag Clean
.
Conditioning:
40min Run

Cronus Fit
1Oct

175 W8D2
.
Strength:
Hang Clean and Press 5x8
Hammer Curl + Press 5x10
.
METCON:
Post Run - 5AMRAP
10m Sled Push #225 + :15 Rest
.
Conditioning:
5k Race Pace

Cronus Fit
30Sep

175 W8D1
.
Strength:
Back Squat 5x8 65%
Sumo Deadlift 5x10
.
METCON:
5RFT
15m Tire Flip + 10x GHDSU + 5x Pull Up
.
Conditioning:
30min Easy Run

Cronus Fit
28Sep

175 W7D6
.
100 Perfect Push Ups
.
Conditioning:
1k Race Pace + 10min Cool Down

Cronus Fit
27Sep

175 W7D5
.
Strength:
Snatch Grip Bentover Row 4x8
Pull Up 4x Max
.
METCON:
100m Total Dual DB Walking Lunge (#35-55)
- Every 4x Steps complete 4x Power Clean
.
Conditioning:
60min Easy Run

Cronus Fit
26Sep

175 W7D4
.
Strength:
Bench 4x8 63%
Fly + Pull Over 4x10
.
METCON:
Post Run 15-12-9-6-3
Front Squat #185 + TTB
.
Conditioning:
5k Race Pace Run

Cronus Fit
25Sep

175 W7D3
.
Strength:
Deadlift 4x8 63%
Kang Squat 4x10
.
METCON:
150 Tire Strikes per side
.
Conditioning:
40min Run

Cronus Fit