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

Military prep, W9D4

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, W9D3

Main:

15min AMRAP (move between exercises with purpose but not true metcon style

5 rope climbs

8 pullups

10 bent over rows

External Load Movement:

With kit on: 30min walk on Treadmill at 10% incline

400m farmer's carry

Run:

8x 400m hard with 30sec rest

beat all of your Week 5 times

#cronusfit #rltw #earnit #paytheman #besomebody

Military prep, W9D2

Main:

Light FAST/EXPLOVISE Back Squats 3x 10 into 5x1 build to heavy single

Hex bar deadlift 4x10

Lunges with bar on back 4x10 each leg

Conditioning

20min EMOM

Odd: 10 DB snatches right arm; 10 DB snatches left arm

Even: 25 Goblet squats

#cronusfit #rltw #earnit #paytheman #besomebody

Military prep, W9D1

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

4x15 dips

Run:

1 mile easy

3 mile tempo

1 mile easy

#cronusfit #rltw #earnit #paytheman #besomebody

Military prep, W8D6

8 Mile Easy Run OR 6 mile Easy Ruck

Military prep, W8D5

Main:

max set pullups

2min max pushups

2min max situps

Beach Muscles

Hamstring Curls 3x 10

Leg Extensions 3x 10

Preacher Curl 3x 10

Cable Tricep Extensions 3x 10

Run:

2 mile easy run with 4x stride sets *Stride set = 5sec acceleration; 5sec at NEAR top speed; 5sec deceleration; 45sec recovery jog

Military prep, W8D4

Active recovery

Pick swimming, cycling, rowing, ski erg, etc... and do it for 30-60min at an Easy pace

Military prep, W8D3

Main:

Pullups 3x 10

Bent over rows 3x 10

Cable rows 3x 10

Core:

Tabata Situps 8 sets 20sec on 10sec rest

Then...

3 rounds

30sec left side plank 30sec right side plank

1min plank

Run:

2x 1 mile hard w/ 90sec rest Beat Week 4 times