Cincinnati Strength & Conditioning
Run, row, Assault Bike, and/or ski erg @ easy pace
Dynamic mobility work – coach-led
3 rounds for time in teams of 3, run must be completed together, split all other work as desired w/only 1 working at a time:
100 wall balls
90 row calories
800m run
90 row calories
100 wall balls
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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)
:10 top of ring push-up
:10 middle of ring push-up
:10 bottom of ring push-up
A. Seated box jump, 6 x 1 tall; begin a set every :60
B. 3 touch-and-go power cleans + 1 split jerk, build quickly to a tough set
C. Power clean, pick up where you left off on the complex and build to a tough single in just 3 more attempts
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AMRAP in 20:00 w/a partner, trade off completed rounds:
max unbroken strict pull-ups
200m run
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optional for time in teams of 2:
200 Assault Bike calories – switch off as desired
Post results to comments.
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 + 10 wall balls)
A. Front squat, 3-2-1-1 building so last set is heavy, 20X1; begin a set every 2:30
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Every :60 for 8:00:
1st: 8 alternating DB rows from plank
2nd: :30 med ball Russian twists
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AMRAP in 6:00:
6/3 strict pull-ups
6 hand-release push-ups
9 unbroken kettlebell swings – you pick the weight
6 hand-release push-ups
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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 @ 85-90% 1RM; rest as needed to ensure quality movement
B. Front squat, 2-2-2-2-2 @ 65-75% adding slightly from last week but w/continued emphasis on speed throughout (think 00X1 tempo again, moving the bar as fast as possible throughout); 2:00-3:00 rest
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For reps:
5:00 strict handstand push-ups
5:00 rest
10:00 of [2000m row + max double-unders in remaining time]
Post results to comments.
30:00-60:00 easy aerobic work of choice and/or 30:00-60:00 mobility work of choice
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 (10 light/moderate DB deadlifts w/both DB heads touching floor each rep + 30m bear crawl + 50 single-unders)
5:00 rest
10:00 @ easy pace of (30m med ball or sand bag bear hug carry + 30m DB Farmer’s walk + 300m row or .3 mile Assault Bike)
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5:00-10:00 mobility work – coach-led
Post results to comments.