Cincinnati Strength & Conditioning
Run, row, Assault Bike, and/or ski erg @ easy pace
Dynamic mobility work – coach-led
For time in teams of 3, runs must be completed together, split all other work as desired w/only 1 working at a time:
100 power cleans, light/moderate up to 115/75
500m run
100 row calories (can sub Assault Bike or ski erg if feeling feisty)
500m run
100 burpees
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5:00-10:00 coach-led mobility
Post result to comments.
3 rounds not for time:
12 incline DB scap retractions
12 plate halos (6 in each direction)
:20 top of ring dip hold
3 dead hang to inverted
A. 2 touch-and-go power cleans + 1 push jerk + 1 split jerk, build quickly to a moderate set
B. Strict CTB pull-up, build quickly to a tough single
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AMRAP in 24:00 in team of 3 cycling through the stations as laid out below w/only 1 working at a time on the MUs & WBs but all 3 running together:
P1: max unbroken muscle-ups
P2: 15 unbroken wall balls, 30/20 to 10/9
P3: max unbroken muscle-ups
P1: 15 unbroken wall balls
P2: max unbroken muscle-ups
P3: 15 unbroken wall balls
400m run together
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abs, bis, tris of choice
Post results to comments.
NOTE: beginning next week our Sport program will be distributed only through our FitBot account (and not here on our site) – if you have not received your invite, have been training off-site, or have any questions, please contact Stephen or Megan @ cincinnatistrength@gmail.com and we’ll get you set up…
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets easy of (10 bird dogs + 10 dead bugs + :10 2-arm passive hang from bar + 5-10 pvc overhead squats)
A. Back squat, 5-5-5, 42X1; begin a set every 3:00
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Every :60 for 8:00:
1st: 10 alternating DB rows from plank, light
2nd: 10 alternating windshield wipers, slow & controlled, tuck knees if straight legs isn’t happening
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AMRAP in 7:00:
25 pull-ups
25 wall balls
25 toes-to-bar
max wall balls in remaining time
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5:00-10:00 coach-led mobility
Post results to comments.
3 rounds as warm-up:
4 alternating Turkish get-ups, up to 53/35
20m slow bear crawl
:20 hollow rock
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A. Squat snatch, 4-6 x 1 @ 85-95% 1RM; don’t force any loading, and rest as needed to ensure quality movement
B. Front squat, 8 x 2 @ 60-65% 1RM, 10X1; begin a set every :60
C. Handstand push-up negatives, 4 x 3-5 w/:05 descent – add deficit if these are easy but maintain perfect tempo; stand up between and kick up to start each rep (so these are not full reps), :90-2:00 rest
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AMRAP in 7:00:
25 row calories
25 burpees
25 row calories
max burpees in remaining time
Post results to comments.
NOTE: beginning next week our Sport program will be distributed only through our FitBot account (and not here on our site) – if you have not received your invite, have been training off-site, or have any questions, please contact Stephen or Megan @ cincinnatistrength@gmail.com and we’ll get you set up…
30:00-60:00 very easy aerobic recovery work
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30:00-60:00 focused mobility work of choice
NOTE: beginning next week our Sport program will be distributed only through our FitBot account (and not here on our site) – if you have not received your invite, have been training off-site, or have any questions, please contact Stephen or Megan and we’ll get you set up…
2 sets easy of (5 DB Cuban presses + 10m crab walk + 10m inch worm + 10m duck walk)
10:00 gymnastics skill work of choice (any variation of kipping, handstand walk/hold, pistol progressions, etc.) – coach-led, all non-fatigue
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10:00 @ easy pace of (1 lap around rig med ball or sandbag bear hug carry + 200m run + :30 front leaning rest on ground or rings)
5:00 rest
10:00 @ easy pace of (20m unweighted walking lunges + 20 sit-ups w/DB held @ chest + 500m row or .5 mile Assault Bike)
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5:00-10:00 mobility work – coach-led
Post results to comments.