Cincinnati Strength & Conditioning
10:00 as warm-up:
Run, row, Assault Bike, and/or ski erg @ easy pace
Dynamic mobility work – coach-led
10:00 muscle-up and/or handstand walk practice – coach led
+
4 rounds for time w/a partner, partners trade off completed rounds:
250m row
15 burpees
25 kettlebell swings
15 burpees
250m row
+
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 + 10 deadbugs]
A. Snatch (any variation), 10:00 to build to a tough single
B. Muscle-up or dead hang to inverted or chin-over-bar hold, 5:00 EMOM – still repeatable reps/time, but add a rep or a few seconds this week
+
For time w/10:00 cap:
20 toes-to-bar, knees-to-elbows, glute-ham sit-ups*, or anchored abmat sit-ups
30 wall balls
400m run
30 wall balls
20 toes-to-bar
+
3 rounds optional:
:15-:30/side plank – star if these are easy
*only perform these if you’ve totaled 45 reps each of the last couple Fridays…
Post results to comments.
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 clean & jerk + :30 bottom of goblet squat hold]
A. Weightlifting tech work, 10:00 to work on snatch, clean, or jerk positions – nothing above 65% max
B. Make-up strength work from Mon-Wed
C. Prowler or sled fun
Post results to comments.
10:00 as warm-up:
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets easy of [8/side moderate DB external rotations + 4/leg pistols (to a box or bench if full range w/flat foot isn’t there yet)]
5 rounds for reps:
:30 air squats
:30 rest
:60 alternating 1-arm rows from plank
:60 rest
:90 row calories
:90 rest
+
Not for time:
:90 L-sit accumulation
Post results to comments.
10:00 as warm-up:
Run, row, Assault Bike, and/or ski erg @ easy pace
5 sets easy of [1/side kettlebell snatch + windmill]
Clean pull positional review – coach-led
Every :90 for 10 sets:
1 power clean, start moderate & build to a heavy single
+
10:00 @ 80%:
10 DB push presses or 10 handstand push-ups
15 kettlebell swings
200m run or .3 mile Assault Bike or 250m row
Post results to comments.
10:00 as warm-up:
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets easy of [:10-:30 2-arm passive hang from bar + :10-:30 tripod or headstand hold]
A. Back squat, 2-2-2-2, 20X1; begin a set every 2:30
B. Strict pull-ups, 3 x :60 steady or 3 controlled negatives in :60; :60 rest
+
For time w/a 10:00 cap:
50* double-unders
10 burpees
40 double-unders
10 burpees
30 double-unders
10 burpees
20 double-unders
10 burpees
10 double-unders
10 burpees
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4 sets:
:15 hollow rock – focus on low back pressed into ground throughout
:15 rest
*adjust double-under reps as needed so that the work is possible within the cap; 25/20/15/10/5, 10/8/6/4/2, even 5/4/3/2/1 double-unders is preferred over subbing single-unders today
Post results to comments.