19MAR

W14D2

Warm Up: 3x 500m Row

Main:

Barbell Bentover Row 4x10

Heavy Upright Row 4x5-6

Hammer Curl 3x10

Cable Curl 3x15-20

Conditioning:

6 Rounds for Time: 20x Burpee + 100m Lunge + 300m Sprint

Cronus Fit
18MAR

W14D1

Warm Up: 6RFT - 10cal AAB + 5-10-5 Agility + 10x Burpee

Main:

Sumo DL 3x10

GHDs 3x10

Leg Extension 3x10

DB Seated Press 3x10

Shrug 3x15

Conditioning:

800m Run into 4x 1200 Tempo + 400m Recovery

Cronus Fit
15MAR

W13D5

Warm Up: 20-19-18-17..3-2-1 Wall Ball + Push Up

Main:

Barbell Push Press 4x10

Narrow Bench 3x10

Weighted Dips 3x8-10

DB Kickback 4x10

Tricep Ext. 4x10

Conditioning:

4-Mile Tempo Run @7:15-7:30

Cronus Fit
13MAR

W13D3

Warm Up: 20-20-20-10-10-10 Ski Erg +  Burpee Broad Jump + Wall Ball

Main:

Cable Row 4x10

IYT 4x10-12

Hang Power Snatch 3x10

Lateral Raise 3x10

Conditioning:

5-Mile Run

Cronus Fit
13MAR

W13D3

Warm Up: 20-20-20-10-10-10 Ski Erg +  Burpee Broad Jump + Wall Ball

Main:

Cable Row 4x10

IYT 4x10-12

Hang Power Snatch 3x10

Lateral Raise 3x10

Conditioning:

5-Mile Run

Cronus Fit
12MAR

W13D2

Warm Up: Jacob Ladder 10x 100ft Climb :30 Rest

Main:

Barbell Bentover Row 4x10

Heavy Upright Row 4x5-6

Hammer Curl 3x10

Cable Curl 3x15-20

Conditioning:

6x4min Round - 15x Burpee + 20x Slam Ball + 50x Double Under

Cronus Fit
11MAR

W13D1

Warm Up: 21-15-9 Box Jumps + Pull Up + Push Up

Main:

Sumo DL 3x10

GHDs 3x10

Leg Extension 3x10

DB Seated Press 3x10

Shrug 3x15

Conditioning:

1-Mile Easy Run + 20x :60 Hard + :30 Rest

Cronus Fit
8MAR

W12D5

Warm Up: 5 RFT 40x Single Under + 20cal Row

Main:

Wall Ball Shot 4x20

Seated Press 3x10

Weighted Dips 3x8-10

DB Kickback 4x10

Tricep Ext. 4x10

Conditioning:

30-30-20-20-10-10 AAB Cal + WB

Then …

2-Mile Easy Run

Cronus Fit
7MAR

W12D4

2-Hour Low Impact Cardio (spin bike, elliptical, swim, etc …)

Cronus Fit
6MAR

W12D3

Warm Up: 10AMRAP - 2x WB Clean #30 + Burpee … 4x … 6x etc

Main:

Cable Row 4x10

IYT 4x10-12

Hang Power Snatch 3x10

Lateral Raise 3x10

Conditioning:

8x300m Hill Repeats

Cronus Fit
5MAR

W12D2

Warm Up: 2k Row

Main:

Barbell Bentover Row 4x10

Heavy Upright Row 4x5-6

Hammer Curl 3x10

Cable Curl 3x15-20

Conditioning:

20AMRAP - 20x Thrusters #40DB + 10x C2B Pull Up

Cronus Fit
4MAR

W12D1

Warm Up: 6AMRAP - 6x Alt. DB Snatch + 6x Burpee Over DB

Main:

Sumo DL 3x10

GHDs 3x10

Leg Extension 3x10

DB Seated Press 3x10

Shrug 3x15

Conditioning:

800m Warmup then, 1-2-3-4-5-4-3-2-1 Hard Run with :60 Jog between sets

Cronus Fit
1MAR

W11D5

Warm Up: 10AMRAP - 20x Alt. Single Leg Box Jump  (“16) + 10x Push Up

Main:

Incline Bench 3x10

Z Press 3x10

Bench Dips 3x20 (do dips on a bench or seat)

Skull Crusher 3x15

Push Up 3x Max

Conditioning:

2k Row for Time, then 1.5 Mile Easy Run

Cronus Fit
28FEB

W11D3

Warm Up: 12AMRAP - 2x Wall Ball + 2x Push Up … 4+4 … 6+6 …

Main:

Barbell Bentover Row 4x10

Chin Up 4x10-12

Hang Power Clean 3x10

Rear Delt Fly 3x10

Conditioning:

4-Mile Run, after first 800m, complete 20min tempo and cooldown for remaining distance

Cronus Fit
27FEB

W11D2

Warm Up: 1-Mile Tempo run then 20-1 Push Up + Sit Up

Main:

Lat Pull Down 4x10

Weighted Chin Up 4x5-6

Upright Row 3x10

Preacher Curl 3x10

Conditioning:

24 Time Cap - 20x DB Box Step Up + 20x Burpees + 1x Rope Climb … 20x DB Box Step Up + 18x Burpees + 1x Rope Climb … 20 + 16 + 1 … 20 + 2 + 1

Cronus Fit
26FEB

W11D1

Warm Up: 4RFT - 12cal Ski Erg + 16x Wall Ball + 18x Jumping Lunge

Main:

HexBar DL 3x10

Bulgarian Split Squats 3x10

Good Morning 3x10

Incline Bench 3x10

Dips 3x15

Conditioning:

6x800m Run, 2min Rest

Cronus Fit
23FEB

W10D5

Warm Up: 10x 50m Run + 20m Broad Jump

Main:

Incline Bench 3x10

Z Press 3x10

Bench Dips 3x20 (do dips on a bench or seat)

Skull Crusher 3x15

Push Up 3x Max

Conditioning:

12 AMRAP 15x KBS + 12 x Pull Up + 9x Dips

Then …

4RFT 12x Squat Snatch + 9x Bar Facing Burpee

Cronus Fit