2OCT

W11D1

Warm Up: 3 Rounds 30cal AAB + 30x Unassisted Sit Up + 30x Push Up

Main:

Decline Bench 4x5

Push Press 4x10

Tricep Ext. 4x10

Dips 4x10

Main:

Hill Repeats 10x 200-250m Hill

Cronus Fit
29SEP

W10D5

Warm Up: 21-15-9 Air Squat + Push Up + Slam Ball & 500m Row

METCON 1: 2-Mile Run

METCON 2: 10 RFT - 10x Clean and Jerk #135 + Burpee Over Bar

METCON 3: 21-18-15-12-9-6-3 GHDSU + Wall Ball

Cronus Fit
SEP28

W10D4

Warm Up: 6 Rounds - 10cal AAB + 15x Push Up

Main:

High Box Squat 4x5

RDL 4x10

Leg Curl 4x10

Conditioning:

22min Time Cap - 100x Front Squat #155, but every time you rack the weights, 10cal Ski Erg

Post:

Leg Raise 4x40

Cronus Fit
27SEP

W10D3

Warm Up: 4min Easy Run into 6x :30 Tempo + :30 Easy

Conditioning: 6x 1200m Run Repeat, 3:00 rest between sets

Post:

Pull Up 100 Total

BB Bentover Row 4x10

Rear Delt Fly 4x10

Cable Upright Row 4x10

Bicep Curl 4x10

Cronus Fit
26SEP

W10D2

Warm Up: 4 Rounds 500m Row + 20x DB Thrusters #20 + 10x C2B Pull Up

Main:

HexBar DL 4x5

Rack Pull 4x10-12

Wide Grip Pull Up 4x10-12

Superset:

Box Step Up #20 DBs+ Upright Row #20 DBs 3x20+20

Conditioning:

25min Run

Post:

TTB 10x10

Cronus Fit
25SEP

W10D1

Warm Up: 1-Mile Tempo Run

Main:

Incline Bench 4x5

Flat Narrow Grip Bench 4x10-12

Push Up 4x30

Conditioning:

12x400m Run (1min Rest Between Sets)

Post:

Plank 4x1:00

Unassisted Sit Up 3x30

Cronus Fit
22SEP

W9D5

METCON 1: 4x 500m Row + 8x Burpee Over Row

METCON 2: 20AMRAP - 6x Heavy Sandbag Clean + 12x Pull Up + 18cal AAB

METCON 3: 20min Run, at some point complete 4x 1:30 Hard + :30 Easy

Cronus Fit
20SEP

W9D3

Alternative Cardio Day: 90min spin 80-85rpm

Cronus Fit
19SEP

W9D2

Warm Up: 12AMRAP - 5x Box Jump Over + 10m Forward Sprint + 10m Rear Shuffle + 30x DU

Main:

Leg Press 4x5

RDL 4x10

Walking Lunge 4x10/leg

Slam Ball 4x25

Conditioning:

10min Warmup Run + 4x 3min Tempo + 1min Easy Run

Cronus Fit
18SEP

W9D1

Test Day

Warm Up: 40-30-20-10 Sit Ups + Wall Ball + DU

Main:

2min Push Ups, 2min Sit-ups, 2-Mile Run, Max Chin Ups

Post:

METCON: 5RFT 500m Row + 10 Front Squat + 15x Push Press

Hanging Knees to Chest 4x20

Cronus Fit
15SEP

W8D5

Warm Up: 21-15-9 AAB + Kneeling Slam Ball

Main:

Front Squat 4x5

Leg Press 4x10

Bulgarian Split Squat 4x10-12

GHDSU 4x15-20

Conditioning:

5-Mile run

Cronus Fit
14SEP

W8D4

Ruck Repeats - 3x1 Mile Repeat #40 Total, 5min between iterations.

Cronus Fit
13SEP

W8D3

Warm Up: 21-15-9 Pull Up + Push Up + Air Squat

METCON 1: 12AMRAP - 20x Wall Ball + 10x Burpee

METCON 2: 4RFT - 400m Run + 20x V-Up + 20m Bear Crawl

METCON 3: 15AMRAP - 10x Power Clean #115-155 + 5x Handstand Push Up + 10x TTB

Post:

1 Mile Easy Run

Cronus Fit
12SEP

W8D2

Warm Up: 200x DU

Main:

Deadlift 4x5

Leg Press 4x10

Leg Extension 4x10

Superset:

Hanging Knee Raise + Box Jump 4x 10+20

Conditioning:

24AMRAP - 1x Rope Climb + 20cal AAB + 10x OHS #95

Post:

4x 15-20 Abwheel

Cronus Fit
11SEP

W8D1

Warm Up: 4 Rounds (not for time but should be completed with as little rest) 40x MTN Climber + 30cal Row + 20x Kneeling Slam Ball + 10m Broad Jump

Main:

500 Total Push Ups & 750 Total Sit Ups (this may take a bit, break it up however you’d like)

Conditioning:

2-Mile Easy Run

Cronus Fit
8SEP

W7D5

Warm Up: 10AMRAP 10cal AAB + 5x TTB + 10xAlt. SL Box Jump

Main:

HexBar DL 4x5

Box Squat 3x10

Step Up 3x10

Hanging Knee Raise 4x10-15

Ab Wheel 3x15-20

Conditioning:

1-Mile Tempo Run into 5RFT 8x Clean #135-185 + 2x Rope Climb + 50x DU + 20m Farmer Carry

Cronus Fit
6SEP

W7D3

Conditioning: 3-Mile Easy Run into 4x800m Repeats with 400m Recovery Run

Cronus Fit
5SEP

W7D2

Warm Up: E2OM 20cal AAB + 5x Pull Up

Main:

Leg Press 4x5

Leg Extension 4x10-12

High Box Jumps 4x10

RDL 4x8

Conditioning:

25min Run, during the run complete 5x2min Hard + :30 Walk,the rest of the run is conversational pace

Cronus Fit