Cincinnati Strength & Conditioning
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets easy of (10 DB Cuban presses + 5m bear crawl + 5m crab walk + 5m inch worm + 5m duck walk)
A. Clean & jerk OR snatch, 12 x 1 moderate – no misses; begin a rep every :90
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Pick one:
2000m row for time
OR
10:00 Assault Bike calories
OR
2000m ski erg for time
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10:00 mobility work – coach-led
Post work & results to comments.
30:00-60:00 easy swim, hike, bike, row, and or ski erg – pick one and cruise through at a very easy pace or cycle through a few different pieces every 2:00-5:00
3 rounds as easy warm-up:
30m bear crawl, knees no more than 3″ off ground throughout
:10-:20 chin-over-bar hold
250m row
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10:00 ring muscle-up practice/tech work – strict if possible, kip/jumping/banded as needed, turn into an easy EMOM if proficient
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A. Front squat, 5-4-3-5-4-3 (second 5-4-3 heavier than first), 22X1; 2:00-3:00 rest
B. Behind-the-neck shoulder press, 3 x 6-8, 3112; 2:00 rest
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5 sets @ steady effort:
6 strict knees-to-elbows (yep, knees-to-elbows)
18/12 Assault Bike calories
60m Farmer’s walk, 70/53/hand
2:00 rest
Post results to comments.
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets of (10 band dislocates + 10 band pull-aparts + 10 band behind-the-neck presses)
2 sets of (:05-:10/side bottom of pistol hold + 5 scap pull-ups + :30 plank on ground)
8:00 to establish a heavy front squat triple
4:00 rest
8:00 to establish a heavy push press triple
4:00 rest
6:00 of (10 tough DB thrusters + 10 toes-to-bar)
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5:00-10:00 coach-led mobility work
Post results to comments.
Run, row, Assault Bike, and/or ski erg @ easy pace
3 rounds of(2/side Turkish get-up + :60 row)
Every 2:00 for 12:00 (6 sets) w/:05-:10 between all reps:
1 clean high pull
2 power clean singles
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3 rounds for time w/7:00 cap:
20 Russian kettlebell swings, moderate
60 double-unders or 90 single-unders
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5:00-10:00 coach-led mobility work
Post results to comments.
3 rounds not for time:
12 DB Cuban presses
12 band pull-aparts
12 band passthroughs
12 behind-the-neck band presses
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A. Snatch-grip Romanian deadlift, 2-2-2-1-1-1, 3111; begin a set every 2:00
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3 rounds for time:
15m med ball bear hug carry
60 double-unders
15m med ball bear hug carry
15 row calories
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3 sets not for time:
5/side half-kneeling bottoms-up kettlebell press
20 light reverse hypers
:20/side weighted side plank (DB in off hand extended to the ceiling)
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10:00 mobility work of choice
Post results to comments.