Cincinnati Strength & Conditioning
Run, row, Assault Bike, and/or ski erg @ easy pace
Dynamic hip & shoulder mobility – coach’s choice
2 sets easy of [10 DB Cuban presses + :30 bottom of goblet squat hold]
A. Make-up strength work from Mon-Wed or weightlifting tech work, 15:00 to work on snatch, clean, or jerk positions – nothing above 65% max
B. Prowler/sled/strongman fun or make-up conditioning work if not in tomorrow
Post results to comments.
30:00-60:00 easy aerobic recovery and/or mobility work of choice
2 sets of (10 band dislocates + 10 band pull-aparts + 10 jumping squats)
Every :60 for 5 sets:
7 unbroken moderate thrusters, each set starts from the ground – efficiency over load
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Every :60 for 15:00 (5 sets of each):
1st: 10 unbroken wall balls, select load/height that is achievable across all sets
2nd: 5-10 unbroken toes-to-bar or 10 anchored sit-ups or 10 GHD sit-ups
3rd*: 30-60 unbroken double-unders or :30 double-unders
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*optional Brandon v Lee tiebreak is number of unbroken double-unders completed in the final set – 1 attempt, no time cap on that, keep going until you miss
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5:00-10:00 coach-led mobility work
Post results to comments.
10:00 muscle-up/DH2I & pistol practice – nothing fatigued…
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A. 1 squat snatch + 1 hang squat snatch, 10 x 1 light/moderate; begin a rep every :30
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Every :60 for 15:00 (5 sets of each):
1st: 15 unbroken wall balls, you pick load/target
2nd: unbroken CTB pull-ups up to 15 – select a number that will be repeatable across all sets
3rd: 30-60 unbroken double-unders or :30 max double-unders if 30+ isn’t there
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AMRAP in 3:00 – begin exactly 2:00 after completion of EMOM:
15/10 Assault Bike calories
15 burpees
Post results to comments.
3 sets not for time:
30-60 unbroken double-unders
10-15m handstand walk or :30 nose-to-wall hold
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A. Snatch pull, 8 x 1 starting @ 95% snatch max & building to 105% for the final rep; begin a rep every :90
B. Push press, build to a tough single for the day
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5 rounds for time w/10:00 cap:
20 row calories
15 handstand push-ups
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3 sets not for time:
15 light reverse hypers
:30/side plank
Post results to comments.
Run, row, Assault Bike, and/or ski erg @ easy pace
5 rounds of(1/side Turkish get-up + 5 controlled scap push-ups)
Every :90 for 15:00 (5 sets):
1st: 1 tough power clean
2nd: max unbroken strict pull-ups or 10 tough Australian pull-ups
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6 rounds for time:
15m Farmer’s walk, tough
9 burpees
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5:00-10:00 coach-led mobility work
Post results to comments.