Cincinnati Strength & Conditioning
Run, row, Assault Bike, and/or ski erg @ easy pace
Dynamic mobility work – coach-led
AMRAP in 10:00 in teams of 2, alternating completed movements:
7 thrusters, up to 95/65 – should be manageable unbroken each set, select weight accordingly
7 burpees
35 double-unders or single-unders
+
5:00 rest
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For time in teams of 4:
1600m run
+
5:00-10:00 coach-led mobility
Post result to comments.
3 rounds not for time:
5-8 empty bar hang muscle snatches
5-8 empty bar thrusters
5-8 empty bar back squats
Every :60 for 16:00 (16 total sets, 4 of each):
Sets 1-4: 3 touch-and-go power snatches, light
Sets 5-8: 2 touch-and-go power snatches, moderate
Sets 9-12: 1 power snatch, tough
Sets 13-16: :20 max toes-to-bar
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AMRAP in 10:00 in teams of 2, alternate completed movements:
7 thrusters, 115/75
7 burpees
35 double-unders
+
5:00 rest
+
For time in teams of 4 – split in any way:
1600m run
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 w/:01 hold @ bottom)
Every :90 for 15:00 (5 sets of each):
1st: 2 front squats, 40X1
2nd: 4-6 tough DB bent-over rows – no tempo, go heavy
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3 rounds for total reps, pick up where you left off:
2:00 of [2 wall walks + 4 strict pull-ups + 8 kettlebell swings]
:60 rest
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5:00-10:00 coach-led mobility
Post results to comments.
3 rounds not for time:
5m forward overhead duck walk + 5m backward overhead duck walk
15m bear crawl, slow & controlled
10 alternating goblet side lunges
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A. Squat clean & split jerk, 4-8 x 1 @ 75-85% 1RM – solid/crisp reps over absolute load today; rest as needed
B. Alternating front rack reverse lunges, 3 x 8-10 total, controlled on descent – think 3011; 2:00-3:00 rest
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5 rounds for total reps, pick up where you left off each round:
2:00 of [3/2 ring muscle-ups + 4 med ball over shoulders + 12/8 Assault Bike calories]
:60 rest
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3 rounds not for time:
:30 double KB front rack wall sit
:30 front leaning rest on ground w/plate or sandbag on back
Post results to comments.
30:00-60:00 easy aerobic recovery work and/or mobility
2 sets easy of (5 DB Cuban presses + 10m crab walk + 10m inch worm + 10m duck walk)
10:00 gymnastics skill work of choice (kipping, handstand walk/hold, pistol progressions, etc.) – coach-led
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Every 3:00 for 24:00 (8 sets):
2 cleans or 2 clean & jerks or 2 snatches @ 50-70% max – any variation (squat/power, from floor or hang)
15m bear crawl, slow & controlled
200m easy run
+
5:00-10:00 mobility work – coach-led
Post work & results to comments.