Cincinnati Strength & Conditioning
Run, row, Assault Bike, and/or ski erg @ easy pace
3 rounds of(1/side Turkish get-up + 10 controlled scap push-ups)
Every :90 for 15:00 (5 sets of each):
1st: 3 front squats or overhead squats (only if mobility allows for quality bottom of squat & overhead positions), from the ground
2nd: 6-12 tough upper body pulls – Australian, pull-up, CTB, muscle-up, etc.
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3 sets for reps:
:60 wall balls
:60 double-unders
:60 rest
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5:00-10:00 coach-led mobility work
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A. Power snatch, build quickly to a single @ 75% max – nothing above!
B. Clean pull clusters, 3 x 1.1.1 starting @ 90% clean max and building a bit from there as long as speed at hips is there…; :10 between singles, 2:00 rest
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Every 3:00 for 3 sets:
.5 mile Assault Bike
10 overhead squats, 65/45
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Every 3:00 for 3 sets:
30/20 row calories
10-15 handstand push-ups
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3 rounds not for time:
:20 heavy med ball bear hug hold
:20 L-sit accumulation
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17.1.2
OR
3 rounds not for time:
1-5 muscle-ups
20 wall balls, 20/14 to 10/9
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A. Squat clean, 20 x 1 @ light/moderate loads; begin a rep every :30
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Every :60 for 15:00 (5 sets of each):
1st: 15/10 row calories
2nd: 5-10 CTB pull-ups
3rd: 50 double-unders
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3 sets:
15 light reverse hypers
:90 rest
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Run, row, Assault Bike, and/or ski erg @ easy pace
Dynamic mobility work – coach-led
For time w/20:00 cap*:
10 alternating DB snatches
15 burpee box jump-overs
20 DB snatches
15 burpee box jump-overs
30 DB snatches
15 burpee box jump-overs
40 DB snatches
15 burpee box jump-overs
50 DB snatches
15 burpee box jump-overs
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5:00-10:00 mobility work – coach-led
*Lots of options here! If registered for the Open, check your division’s standards for box height, DB weight, and movement (jump or step-up)… For those not registered, select a DB load that is appropriate for consistent movement w/minimal rest between reps/sets… Burpees w/no box jump or step-up are good here, too, and will provide an excellent workout! Whether you’re registered or not, be smart, safe, and enjoy something a little different!
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long, unplugged hike
3 rounds not for time:
45 double-unders
15 wall balls, 20/14 to 10/9
3 dead hang to inverted emphasizing full passive hang @ bottom of each rep
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Every 3:00 for 4-6 rounds even:
.5 mile Assault Bike
10 toes-to-bar or CTB pull-ups (alternate movements set-to-set)
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3 sets:
10-20 light reverse hypers
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gun show
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