Cincinnati Strength & Conditioning
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 w/:01 hold @ bottom)
A. Front squat, build to a heavy single @ 22X1 in 10:00 (includes warm-up)
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Every :60 for 10:00 (5 sets of each):
1st: 10 DB walking lunges
2nd: 6-10 bent-over DB rows – same DBs used for lunges
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For time:
50/35 row calories
35 wall balls
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5:00-10:00 coach-led mobility
Post results to comments.
2 sets easy of (5 DB Cuban presses + 10m crab walk + 10m inch worm + 10m duck walk)
10:00 gymnastics & double-under skill work of choice (any variation of kipping, handstand walk/hold, pistol progressions, etc. alternated w/short DU practice sets) – coach-led, all non-fatigue
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10:00 @ easy pace of [50 single-unders + 30m Farmer’s walk + 30m sandbag bear hug or front rack carry]
5:00 rest
10:00 @ easy pace of [3 wall walks + 400m row (or 300m run or .4 mile Assault Bike) + 5 DB power cleans w/both DB heads touching the ground outside the feet every rep]
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5:00-10:00 mobility work – coach-led
Post work & results to comments.
30:00-60:00 active recovery (nothing even moderate effort!) and/or 30:00-60:00 mobility work of choice
3 sets as easy warm-up:
5/side half-kneeling bottoms up KB press
1-3 dead hang to inverted w/controlled descent – focus on the lats/rhomboids controlling the descent
:05-:10/side bottom of pistol hold
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For completion/movement quality:
2-4-6-8-10 strict CTB pull-ups
10-8-6-4-2 double KB front rack walking lunge steps, 70/53/hand if possible
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10:00 @ 80% of [10 glute-ham sit-ups + 10 hip extensions + 20 air squats + 60 double-unders]
5:00 rest
10:00 @ 80% of [.5 mile Assault Bike + 5 DB power cleans + 5 DB thrusters + 30m med ball or sandbag carry]
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 (10 alternating side lunges + 5 scap pull-ups + 5 scap push-ups)
Every :60 for 12:00 (12 sets):
sets 1-3: 3 moderate hang power snatches (or cleans) from above the knees
sets 4-6: 3 moderate hang power snatches (or cleans) from below the knees
sets 7-9: 3 moderate power snatches (or cleans) from the floor
sets 10-12: :30 max strict pull-ups or :30 max muscle-ups if proficient or max chin-over-bar hold up to :30
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15:00 @ 90% aerobic w/a partner trading off completed rounds (if odd numbers go 1:1 work:rest or shadow another pair):
20/15 row calories
10 push-ups w/:01 pause @ top or :30 plank
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5:00-10:00 coach-led mobility work
Post results to comments.
3 rounds not for time, light loads and small bands:
8 DB Cuban presses
8 band pull-aparts
8 band passthroughs
:10-:20 handstand hold
4 tall box jumps
A. Snatch pull, 4-8 x 1 @ snatch max; begin a rep every :90
B. Clean-grip deadlift, 10 x 2 @ clean max, 11X1; begin a set every :60
C. DB bench press w/supinated hands, 3 x 6-8, 30X0; 2:00 rest
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For time:
40 row calories
40 burpees w/lateral hop over erg
40 Assault Bike calories
40 kettlebell swings, 70/53
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3 sets:
:20-:30/side star plank
5/side 1-leg hip extensions
Post results to comments.