5JUN

W10D1

Warm Up: 5min Jog

Main: 3x 1-Mile Repeat, 5min between iterations

The goal is a faster pace than your ACFT split.

Post: 5x20 Hanging Knee to Chest

Cronus Fit
1JUN

W9D4

Warm Up: 5x 1:00 Double Unders + :30 rest

Main: 3-mile tempo run

Cronus Fit
31MAY

W9D3

Warm Up: 10x 10 Walking Lunges + 10x Air squat + 10m Lateral Jog + 10m Rear Jog

Main: 15x 200m Run Hard

Post: 5x 25 ABMAT Sit-up

Cronus Fit
30MAY

W9D2

Run Recovery Week

Warmup 4x 2min Jog + :30 Tempo

Main: 20min Tempo

Post: 140 Sit-ups

Cronus Fit
26MAY

Run Program W8D5

Warm Up: 8x200m Run + 20x KBS

METCON: 20AMRAP - 30cal Ski Erg + 20x Alt KB Snatch + 50ft Heavy Sled Push

Post: 30min Spin

Cronus Fit
25MAY

Run Program W8D4

Warm Up: 8x :30 Jog + :30 Air Squat

Main: 4x 1-Mile Repeats

Post Run: 120 Unassisted Sit Ups

Cronus Fit
24MAY

W8D3

Long Run @ conversational pace 50-60min

Post Run: 5x :45-:60 plank

Cronus Fit
23MAY

Run Program W8D2

Warm Up: 50-40-30-20-10 Push Ups + Sit Ups

25min Tempo Run + 1-mile recovery run

Cronus Fit
19MAY

W7D5

Warm Up: 500m Row

METCON 1: 15AMRAP 16x Alt. SA DB Snatch #30 + 30ft Sled Push BW + 20x TTB

METCON 2: 50cal AAB for Time

Conditioning: 2.5 Mile Run Easy

Cronus Fit
18MAY

W7D4

Warm Up: 800m jog into 20x 1min Hard + :30 Walk (the hard should be hard, hard, and hardest)

Post Run: 5x30 Ab Mat Sit Up

Cronus Fit
16MAY

W7D2

5-Mile for Time

Post Run: Max Effort Pull Ups, then 200 Push Ups

Cronus Fit
15MAY

W7D1

Warm Up: 100x Leg Raises

Main: 12x 400m Intervals

Post: 200x Push Ups

Cronus Fit
11MAY

Run Program W6D4

Warm Up: 50-40-30-20-10 Air Squats + Unassisted Sit up

Main: 10 RFT 20x Box Jump Over (20”) + 300m Run

Post: Stretch

Cronus Fit
10MAY

W6D3

Long, easy run: 7-miles

Post Run: 4min Total Plank

Cronus Fit
9MAY

W6D2

Warm Up: starting in the prone position, pop up and stride out 30m x 12-15

Main: 8 Rounds - 100m Walking Lunge + 300l Run

Post Run: 75x Bar Facing Burpee

Cronus Fit
5MAY

W5D5

Warmup: 1-Mile Fast (this should be very uncomfortable to jump into a 5:30-6:15/mile run so early)

METCON 1: 40-30-20-10 Push Up + Alt. Jumping Lunge + Slam Ball

METCON 1: 4RFT 10x Bench + 10x Backsquat + 10x Pull Up + 10x Deadlift at BW

METCON 3: 6x30cal AAB, 2min Rest

Cronus Fit
4MAY

W5D4

Warmup: 1-Mile Intro into …

Hill Repeats: 25min constant running (time includes the jog down)

Post: Strict hanging leg raise 4x20

Cronus Fit
3MAY

W5D3

Warm Up: 5x :30 Jog + :30 Side Shuffle

Main: 40min Easy Run

Post: 125 Crunches

Cronus Fit