CronusFit KB and DB

Different equipment, same movement - this program is going to increase the stability
of your major lifts, introduce an element of the unknown, and tax your energy systems
moreso than the traditional program(s).

Week 1 Day 1 Day 2 Day 3 Day 4 Day 5

Strength KB SA Clean and Press 4x8 Strength DB Step Up 4x8 Strength Dual KB Snatch 4x8 Strength SA DB OHS 4x8 Strength KB OH Walking Lunge 4x8
Dual DB High Pull 4x12 DB Reverse Lunge 4x12 Dual
SA KBKBFront
DL Rack 4x12 DB Thrusters 4x12 KB Sit and Press 4x12
KB Front Rack SQT 4x12 SL RDL 4x12 Lunge 4x12 HVY American KBS 4x12 KB Hang Clean 4x12
Accessory KB Halo 4x8 Accessory DB Bentover Row 5x8 Accessory Dual KB Bench Press 5x8 Accessory WB Clean 5x8 Accessory KB Skull Crusher 5x8
KB Turkish Get Up 5x5 DB Windmill 5x8 KB Z Press 5x8 DB Concentration Curl 5x8 Banded Push Up 5x20
Conditioning 100 Burpees For Time Conditioning 2.5 Mile Run Conditioning 6x500m Repeats 1:1 Conditioning Kit Run - 2 Miles Conditioning 10k Row For Time

Week 2 Day 1 Day 2 Day 3 Day 4 Day 5

Strength KB SA Clean and Press 4x8 Strength DB Step Up 4x8 Strength Dual KB Snatch 4x8 Strength SA DB OHS 4x8 Strength KB OH Walking Lunge 4x8
Dual DB High Pull 4x12 DB Reverse Lunge 4x12 DualKB
SA KBFront
DL Rack 4x12 DB Thrusters 4x12 KB Sit and Press 4x12
KB Front Rack SQT 4x12 SL RDL 4x12 Lunge 4x12 HVY American KBS 4x12 KB Hang Clean 4x12
Accessory KB Shrugs 4x8 Accessory DB GM 5x8 Accessory WTD Dips 5x8 Accessory DB Curl + Reverse Press 5x8 Accessory KB Floor Press 5x8
KB SL SQT to Bench 5x5 WTD Pull Ups 5x8 KB Flys 5x8 Preacher Curl 5x8 20m Inch Worm 5x20
Conditioning 150ft Jacobs Ladder + 75x 12 AMRAP Conditioning 3 Mile Run Conditioning 10x300m Repeats 1:2 Conditioning 6 Mile Ruck w/5gal Watercan For Time Conditioning AAB Intervals Max/Easy (4x) :10/1:50,
DU :20/1:40, :30/1:30, :40/1:20

Week 3 Day 1 Day 2 Day 3 Day 4 Day 5

Strength KB SA Clean and Press 4x8 Strength DB Step Up 4x8 Strength Dual KB Snatch 4x8 Strength SA DB OHS 4x8 Strength KB OH Walking Lunge 4x8
Dual DB High Pull 4x12 DB Reverse Lunge 4x12 Dual
SA KBKBFront
DL Rack 4x12 DB Thrusters 4x12 KB Sit and Press 4x12
KB Front Rack SQT 4x12 SL RDL 4x12 Lunge 4x12 HVY American KBS 4x12 KB Hang Clean 4x12
Accessory KB Halo 4x8 Accessory DB Bentover Row 5x8 Accessory Dual KB Bench Press 5x8 Accessory Sandbag Shoulder Toss 5x8 Accessory Banded Pull Up 5x8
KB Turkish Get Up 5x5 DB Windmill 5x8 KB Z Press 5x8 Spider Curl 5x8 Tricep Kick Back 5x20
Conditioning 150 Wall Balls For Time Conditioning 3.5 Mile Run Conditioning 6x600m Repeats 1:1 Conditioning 10x Dumbell Thruster + 30 AMRAP Conditioning 2k Ft Jacobs Ladder
40cal AAB + 10x GHD Sit
Up

Week 4 Day 1 Day 2 Day 3 Day 4 Day 5

Strength Turkish Get-up 4x8 Strength KB Sumo Deadlift 4x8 Strength DB Landmine Press 4x8 Strength Heavy Kettebell Swings 4x8 Strength Z Press 4x8
Dual Arm KB OHS 4x12 Tempo Step Up 4x12 DB Clean Deadlift 4x12 Overhead Lunge 4x12 Single Leg Romanian DL 4x12
Single Leg Glute Ham Bridge 4x12 Goblet Squat 4x12 DB Curl + Push Press 4x12
Accessory KB Power Clean 5x10 Accessory Abmat Situp 5x20 Accessory Single Raise Calf Raise 5x10 Accessory Handstand Hold 5min Accessory DB Single Arm Alt. Bench 5x10
KB Gorilla Shrugs 5x10 Barbell Reverse Curl 5x10 Banded Good Morning 5x10
Conditioning 21-15-9 Power Snatch / 50- For Time Conditioning 2.5 Mile Tempo Run Conditioning 10x400m Repeats 1:1 Conditioning Kit Walk in Sand 10Miles Conditioning 30min Row Max Effort
40-30 Burpees

Week 5 Day 1 Day 2 Day 3 Day 4 Day 5

Strength Turkish Get-up 4x8 Strength KB Sumo Deadlift 4x8 Strength DB Landmine Press 4x8 Strength Heavy Kettebell Swings 4x8 Strength Z Press 4x8
Dual Arm KB OHS 4x12 Tempo Step Up 4x12 DB Clean Deadlift 4x12 Overhead Lunge 4x12 Single Leg Romanian DL 4x12
Single Leg Glute Ham Bridge 4x12 Goblet Squat 4x12 DB Curl + Push Press 4x12
Accessory Banded PVS Row 5x10 Accessory GHD Sit Ups 4x25 Accessory Calf Raise 5x10 Accessory KB Halo 5x10 Accessory Incline DB Bench 5x10
Tricep Kick Back 5x20 Lateral Lunge 5x10
Conditioning 150 Wall Ball Cleans + Wall For Time Conditioning 3 Mile Tempo Run Conditioning 6x700m Repeats 1:2 Conditioning 8 Mile Ruck #55 Conditioning Assault Bike 40min
Ball Shot
Week 6 Day 1 Day 2 Day 3 Day 4 Day 5
Strength Turkish Get-up 4x8 Strength KB Sumo Deadlift 4x8 Strength DB Landmine Press 4x8 Strength Heavy Kettebell Swings 4x8 Strength Z Press 4x8
Dual Arm KB OHS 4x12 Tempo Step Up 4x12 DB Clean Deadlift 4x12 Overhead Lunge 4x12 Single Leg Romanian DL 4x12
Single Leg Glute Ham Bridge 4x12 Goblet Squat 4x12 DB Curl + Push Press 4x12
Accessory Wide Grip Pull Up 5x10 Accessory Abmat Situp 5x20 Accessory Calf Raise 5x10 Accessory Handstand Hold 5min Accessory WB Shots 5x20
Skull Crushers 5x10 Barbell Curl 5x10 Banded Good Morning 5x10 Push Ups 5x20
Conditioning 21-18-15-12-9-6-3 Conditioning 3.5 Mile Tempo Run Conditioning 10x500m Repeats 1:1 Conditioning 2-Mile Run in Kit + 2k Row + 150 Tire Strick + Conditioning 500-400-300-200-100ft 2min
Wall Ball + Burpee + 3x Double Under 1k Row + 1-Mile Kit Run Jacobs Ladder Intervals

Week 7 Day 1 Day 2 Day 3 Day 4 Day 5

Strength Power Clean 8/8/6/6 Strength Deadlift 4x8 Strength Strict Shoulder Press 8/8/6/6 Strength Rest Strength Front Squat 8/8/6/6
Bentover Row 4x10 Good Morning 4x12 Upright Row 3x12 Decline Bench 8/8/6/6
Bench 4x8 Banded Pull Up 4xMax Handstand Hold 5min Barbell Step Down 4x10
Accessory Scap Pull Ups 4x10 Accessory GHD Situp 4x25 Accessory Dragonfly 100 Accessory Rest Accessory Barbell Front Raise 5x10
Leg Raises 4x30 Hammer Curl 4x12 Overhead Tricep 5x10 Burpee Box Jump 5x20
19.1 15AMRAP 3 Mile Easy Run Extension
3x 1200m Repeat 1:2 8 Mile Ruck w/WPN and #55 3 Mile Run then 6RFT 15xAir SQT + 10x
Conditioning Conditioning Conditioning Conditioning Conditioning
19xWB #20 +19cal Row Drink 1QT every 2-Miles Push Up + 5xPull Up + 10x WBs + 15x Dips

Week 8 Day 1 Day 2 Dual KB Sumo Day 3 Day 4 Day 5

Strength DB Bench 5x10 Strength Deadlift 5x10 Strength Good Morning 5x10 Strength Single Arm DB OHS 5x8 Strength Lunge 400m
DB Bentover Row 5x10 Lateral Step Up #35 5x10 DB Power Clean AHAP 4x8 Wide Stance Single KB Thruster 5x10 DB Romanian DL 5x10
(Hold like Goblet SQT)
Reverse Hyper 5x10
Accessory GHD Sit Up 100 Accessory Tempo Chinups 5x10 Accessory Z Press 4x12 Accessory Plank 5min Accessory Push Up (Perfect) 100
(0221)
Wall Ball Shot #20 75 Crunch 5x20 Overhead Tricep Ext. 5x12
Conditioning 40 EMOM 1) 15x Ball Slam #40 2) 18cal AAB 3)21 Conditioning 5-Mile Run For Time Conditioning 8x400m Repeats + 25 Conditioning 500x Double Under - 40cal Row - 30 Power KB Conditioning 24AMRAP 500m Row + 30m Farmer Carry + 10x
KBS 60+ 4)18WB Clean 5)15sec Handstand Burpee Snatch #45 - 20 Turkish Get Up - 10 Muscle Up Single Arm DB Clean and Press #70-100