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

Military prep, W8D2

Main:

Back Squat 3x5

Weighted step ups 3x 8 each leg

3x 5 box jump

Conditioning:

5 rounds 50 pushups

50m HEAVY farmers carry

Military prep, W8D1

Main:

Bench Press 3x5

Push Press 3x10

"36s" 3x

Run 5K tempo

Military prep, W7D6

10 mile run at easy OR 8 mile ruck at moderate pace (shoot for sub-2hrs)

Military prep, W7D5

Main:

Pullups 6x 50% of max pullups

Pushups 6x 40% of 2min max

Situps 6x 40% of 2min max

Beach Muscles:

Goblet Squats 3x 20

Reverse lunges 3x 15 each leg

Hammer Curl 3x 12 each arm

Tricep Kick backs 3x 12 each arm

Run:

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

Military prep, W7D4

Active recovery

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

Military prep, W7D3

Main:

Weighted pullups work up to 1RM Then... pullups 3x 10

HEAVY single arm DB rows 4x 6 each arm

"36s" 3x

Core:

Toes-to-bar (slow and controlled) 3x10

back extensions 3x15

Run:

4x 800m hard with 90sec rest beat your Week 3 time

Military prep, W7D2

Main:

Back Squat 5x3 (heavier than last week)

Deadlift 4x10

Weighted step ups 4x 10 each leg

5x 5 seated box jump

Conditioning:

"Machine Triathlon"

For time:

100 cal row

25 burpees

100 cal ski erg

25 burpees

100 cal assault bike

Military prep, W7D1

Main:

Bench Press 5x3 (heavier than last week)

Push Press 4x10

Banded Tricep extensions 4x 30

3 sets

20 regular pushups

20 wide grip pushups

20 diamond pushups

Run

5x 1K with 400m recovery jog

Military prep, W6D6

With kit For time:

1 mile run

50 pullups

100 pushups

150 squats

1 mile run

150 lunges

100m bear crawl

50m HEAVY sled drag

1 mile run

Military prep, W6D5

Main:

Pullups 6x 50% of max pullups

Pushups 6x 40% of 2min max

Situps 6x 40% of 2min max

Beach Muscles:

Bulgarian Split Squats 3x 10 each leg

Single Leg RDLs 3x 10

Leg Extensions 3x 10

Chin ups 3x 8 OH

Tricep Extensions 3x 12

Run: 3 mile easy run with 5x stride sets

*Stride set = 5sec acceleration; 5sec at NEAR top speed; 5sec deceleration; 45sec recovery jog

Military prep, W6D4

Active recovery

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

Military prep, W6D3

Main: Weighted pullups work up to 1RM Then... pullups 3x 10

Pendlay rows 4x 10

"36s" 3x

Core: 3 sets :45 on/:15 off

situps

hollow rock hold

Russian twists

Right Side plank Left Side plank

Run:

800m easy warmup then... 1:1 work to rest

5x 100m sprint

4x 200m just shy of a sprint

3x 400m hard

2x 800m mod-hard

1x mile tempo

800m easy cool down