30JUN

Warm Up:
3x3min Rounds
1 - 45cal Row 2- 45cal AAB 3 - 3min Ru
Banded Pull Apart 15lbs 4z12
PVC Pipe Z Press 4x8 w/2sec Hold on-top Flex

Strength:
DB Incline Bench 10/8/6/6
Dips 4x15
Upright Row 4x10

METCON:
10EMOM - 10xWB Clean #25

Conditioning:
6-Mile Run 8:15-8:35

Cronus Fit
29JUN
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Warm Up: 
3x30ft Banded Squat Walk
3x15 Knees to Chest
3x12 Seated Band Leg Curl

Strength:
DB Front Squat 4x8
Box Step Up w/2xDB 24" 3x20
Weighted Lateral Lunge 3x20ft

Conditioning:
10-20-30-40
DL #225 + Burpee Box Jump Over

Cronus Fit
28JUN

6RFT
500m Run + 1x 20ft Rope Climb + 1x 8ft Wall Climb

Cronus Fit
27JUN
 Warm Up: 4RFT 250m Row + 25xDU + 5x HSPU  Strength: HexBar DL 3x10 Bulgarian Split Squat 3x10 Bent Over Row 3x10  METCON: 50cal AAB Max Effort  Conditioning: Run - 5min at 8:30 + 18min Tempo at <7:30 +7min Cool Down >8:30   

Warm Up:
4RFT
250m Row + 25xDU + 5x HSPU

Strength:
HexBar DL 3x10
Bulgarian Split Squat 3x10
Bent Over Row 3x10

METCON:
50cal AAB Max Effort

Conditioning:
Run - 5min at 8:30 + 18min Tempo at <7:30 +7min Cool Down >8:30

 

Cronus Fit
26JUN

Warm Up:
500x DU

Strength:
DB Bench 3x10
DB Clean and Press 3x10
DB Lateral Raise 3x10

METCON:
20 AMRAP - 500m Row + 50x Air Squat + 20x Abmat Sit-Up

Conditioning:
20min AAB (Easy Pace 40-45rpm) 

Cronus Fit
25JUN
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CronusFit Athletes,

Today starts the day for the latest Military Prep KB/DB Focus programming.  Workouts will be structures in a similar fashion, but introduce techniques and lifts aimed at making you uncomfortable in embracing the pain.  Be better than yesterday.  Be somebody. RLTW

Warm Up:
Banded Hip Bridge 3x8
SL Medicine Ball Leg Curl 3x8 (2sec Extension up-top)
500m Row + 10x Step Up Per Leg 24"

Strength:
Goblet Squat 3x10
SA Overhead Squat 3x10
SA Farmer Hold Walking Lunge 3x30ft

METCON:
3RFT - 20cal Row + 20x TTB + 20x Slam Ball + 20x D-Ball Clean (50-100#)

Conditioning:
Running - 1x1200m + 1x 800m + 3x 400m + 4x 200m
:120 Rest

Cronus Fit
19JUN

Strength:
DL 4x8
Hang Clean + Push Press 3x4+4

Conditioning:
1-2-3-4-5-4-3-3-1 minute run Pyramid at your 5k pace with :60 Rest between positions

Cronus Fit
14JUN
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METCON: 50-40-30-20-10
Row Cal + WB #25

Conditioning:
4-Mile Kit Run 9-9:30

Cronus Fit
13JUN

Warm Up: 4RFT
20x Push Up + 30x Air Squat + 40x Sit Up

Strength:
Bench Incline 10/10/8/6
Clean 4x3
Dips w/Band 4xMax

Conditioning:
4x50cal AAB
Between each round complete 2x 15ft Rope Climb and 15x FS #135

Cronus Fit
12JUN
Scorpion.jpg

Warm Up:
21-18-15-12-9-6-3 KBS+TTB

Strength:
DL 4x6
Hang Powre Clean 4x8
Push Press 5x5

Conditioning:
4k Row for Time
500x DU for Time

Cronus Fit
11JUN

Warm Up: 8min Mile Run

Strength:
BS 18" Box 6x5
Overhead Squat 3x8
Single Arm Walking Lunge AHAP 3x30ft

METCON:
20EMOM - Odd: 10x Jumping Lunge Even: 10x TTB

Conditioning:
1 Mile RPT x2
5min Rest

Cronus Fit
8JUN
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Warm Up: 
Banded DL 4x10 #Max95
Back Extension 20reps
OH PVC Pipe Walking Lunge 3x50ft
3x500m Row

Strength:
FS w/2sec Pause 4x10
OH Plate Walk #45 4x10 per Side
Snatch+Snatch Press 4x4+6

Conditioning:
1-2-3-4-3-2-1 6:30-7:00pace w/:60 Rest 8:30

Cronus Fit
6JUN
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Warm Up: 5 Rounds (Constant Movement)
10x Push Up + 10x Ring Rows + 10x Air Squat + 10x Banded Upright Row + 300m Row

Strength:
Bench Incline 4x10
Front Raise 4x12
Upright Row 4x8

Conditioning:
10RFT - 2min AAB 62rpm(+) + 400m Run

Cronus Fit
5JUN

Warm Up: 10min Dynamic Movement
30x Banded Pull Thru + 30x Banded Upright Row + 15x TTX + 15x Barbell Push Jerk + 10x Cal Row + 10m Lunge

Strength:
DL Snatch Grip 4x10
Bent Over Row 4x10
HVY Russian KBS 4x20

METCON: 12AMRAP
6x Box Jump + 6x Pull Up + 6x OHS #95

Conditioning:
4-Mile Easy Run 8:30-9:00

Cronus Fit
4JUN
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Warm Up: 3Rounds
8x SL Glute Bridge + 12x Side Lunge + 16x SL Step Up 16" + 20x BW GM

Strength: 
BS Narrow Stance 4x10
Bulgarian Split SQT 4x12
Hack SQT 5x5
Calf Raise 4x20

METCON: 3RFT
50x Push Up + 40x V-Up + 30x Slam Ball #50

Conditioning:
6x800m RPT (5-Mile Pace) 2min Rest 

Cronus Fit
2JUN

Warm Up:
2x8 Banded Good Morning
2x8 Banded Pull Thru
2x8 Banded Upright Row
2x8 SL Banded RDL

Strength:
Deficit DL 4x6 w/2sec Pause
Snatch + H-Hang Snatch 4x3+2

METCON:
10AMRAP - 10x Burpee over Bar + 10-1 C+J #135

Conditioning:
10k Run at 4:30per km, then drop :10sec per km

Cronus Fit
1JUN
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Warm Up: 
50x Box Step Ups + 30x#20 Curls + 30x#20 Push Press

Conditioning: 
3K Row for Time

2-Mile Kit Run + 2x Rope Climb (30ft)
2-Mile Uniform Run + 4x Rope Climb (30ft)

Cronus Fit
31MAY

Warm Up: 4 Rounds not for time
250m Row + 10x Goblet Squats + 10x SL RDL + 5x Bent Over Row w/KB

Strength:
FS 8/8/6/4
Push Press + Push Jerk 4x10+2
Pull Up 6x10
Every failed set to 10 - complete 5x Burpee Box Jump Overs

Conditioning:
5RFT
20x Push Up + 8xC2B + 5x MU
...then...
5x50cal AAB

Cronus Fit
29MAY

Warm Up: 100 Burpees

Strength:
Dumbell DL 12/12/10/10
Good Morning 4x10
Bent Over Row 4x12

METCON:
21-18-15..6-3
KBS #55 + C2B

Conditioning:
5-Mile Run Sub 40:00

Cronus Fit