Cincinnati Strength & Conditioning
Run, row, Assault Bike, and/or ski erg @ easy pace
Dynamic mobility work – coach-led
AMRAP in 15:00 trading off completed rounds w/a partner:
9 burpees
11 kettlebell swings
13 goblet squats
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5:00-10:00 coach-led mobility
Post result to comments.
3 rounds not for time, all light loads/resistance:
12 incline DB scap retractions
12 Trap 3
12/side band internal rotations
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A. Hang squat snatch, build to a moderate single for the day
B. Back squat, 1-1-1-1, 42X1; rest as needed
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AMRAP in 9:00:
5 toes-to-bar
4 push-ups
3 deadlifts, 115/75
2 hang power cleans, 115/75
1 shoulder-to-overhead, 115/75
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3 rounds not for time:
:30 weighted Sorensen hold
12 glute-ham sit-ups
Post results to comments.
Run, row, Assault Bike, and/or ski erg @ easy pace
3 sets easy of (10 bird dogs + 10 dead bugs + :10 2-arm passive hang from bar)
Every :90 for 15:00 (5 sets of each):
1st: 1 deadlift + 1 hang power clean + 1 push press
2nd: max unbroken strict pull-ups or muscle-ups or band-assisted strict pull-ups (lightest band that allows at least 3 reps)
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AMRAP in 9:00 – you pick the weight, can be barbell or DBs:
5 toes-to-bar
4 push-ups
3 deadlifts
2 hang power cleans
1 shoulder-to-overhead
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5:00-10:00 coach-led mobility
Post results to comments.
Run, row, Assault Bike, and/or ski erg @ easy pace
Dynamic hip & shoulder mobility – coach’s choice
2 sets easy of (10 DB Cuban presses + 5 pvc overhead squats @ 3311 + 5m bear crawl + 5m crab walk)
A. Make-up strength work from Mon-Wed or weightlifting tech work, 15:00 to work on snatch, clean, or jerk positions – nothing above 65% max
B. Prowler/sled/strongman fun or make-up conditioning work if not in tomorrow
Post results to comments.
30:00-60:00 easy aerobic work and/or mobility
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 press]
2 sets of [:05-:10/side bottom of pistol hold + 5 scap pull-ups + :30 plank]
Every 3:00 for 3 sets:
30m unbroken DB walking lunges – 10m overhead, 10m @ shoulders, 10m @ sides
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10:00 @ 80-90% effort – make it sustainable:
10 pull-ups
20 wall balls
40 double-unders or single-unders
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5:00-10:00 coach-led mobility work
Post results to comments.