Cincinnati Strength & Conditioning
10:00 as warm-up:
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets easy of [5-10 strict toes-to-bar + 15 air squats]
5:00-10:00 muscle-up and/or handstand walk practice – coach led
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AMRAP in 20:00 w/a partner – partners trade off each movement:
20 row calories
15 hand-release push-ups
10 alternating DB snatches, tough
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Optional:
Abs, bis, & tris of choice
Post result to comments.
10:00 as warm-up:
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets easy of [15′ forward bear crawl + 15′ reverse bear crawl]
A. 1 snatch pull + 1 snatch (any variation), 5 x 1; :05-:10 between movements, begin a set every 2:00
B. Supinated strict weighted pull-ups, 1-1-1, 21X0 (or 3 x 5 negatives w/:05 descent if no strict pull-up); 2:00 rest
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AMRAP in 10:00:
5 front squats from the ground, challenging weight
10 pull-ups
200m run
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4 sets:
:20 hollow rock or hold
:10 rest
:20 superman hold
:10 rest
15:00 as warm-up:
Run, row, Assault Bike, and/or ski erg @ easy pace
Dynamic hip & shoulder mobility – coach’s choice
2 sets easy of [5/side light/moderate kettlebell cleans + :30 bottom of goblet squat hold]
A. Make-up strength work from Mon-Wed
B. Weightlifting tech work, 10:00 to work on snatch, clean, or jerk positions – nothing above 65% max
C. Reverse sled drag, 4-8 x 20m tough grind (not a sprint); rest as needed
Post results to comments.
10:00-15:00 as warm-up:
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets easy of [6/side moderate DB external rotations + 6 alternating pistols or pistol progressions]
A1. Alternating barbell overhead reverse lunge, 3 x 8-10 total; :60 rest
A2. 1-arm DB Farmer’s walk, 3 x 25/side heavy!; :60 rest
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For reps:
5:00 toes-to-bar or anchored ambit sit-ups
:60 rest
4:00 wall balls, 20/14 to 10/9
:60 rest
3:00 burpees w/jump to 45 plate
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3 sets:
:30 Sorensen hold – weight if this is easy
rest as needed
Post results to comments.
10:00 as warm-up:
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets easy of [5-10 ring rows + :10 dip support (rings or bar) + 10 air squats]
A. Hang power clean, build to a moderate/tough double for the day in 10:00 (or EMOM10 light/moderate drilling tech)
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Every :60 for 24:00:
1st: max unbroken double-unders up to 50 or :30 double-under practice (not :30 of singles)
2nd: 10 kettlebell swings, tough unbroken
3rd: :30 hand-release push-ups – goal is even numbers across all sets, pace it out
4th: 12/9 row calories – all-out sprint the final round
Post results to comments.
10:00-15:00 as warm-up:
Run, row, Assault Bike, and/or ski erg @ easy pace
3 sets easy of [:10-:30 2-arm passive hang from bar + 1/side Turkish get-up + windmill]
A1. 1 & 1/4 back squat, 5-5-5 w/:03 initial descent and then fast; :60 rest
A2. 1-arm DB row, 3 x 7-10/arm, 20X0 – no pause @ top this week; :30 between arms, :60 rest
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AMRAP in 7:00:
1 muscle-up or 3 CTB/strict/kipping pull-ups or challenging ring rows
3 DB thrusters, tough
2 muscle-ups or 6 pull-ups
6 DB thrusters
3 muscle-ups or 9 pull-ups
9 DB thrusters
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max unbroken front leaning rest on rings up to 2:00
Post results to comments.