Cincinnati Strength & Conditioning
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets easy of (5-10 strict pull-ups or ring rows + 10 KB goblet squats + 10 Russian kettlebell swings)
Every 3:00 for 15:00 (5 sets):
3-5 front squats, 22X1, note the pause in the hole – get in a little bit of easy double-under practice during the rest
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AMRAP in 8:00:
50 row calories
50 wall balls, 20/14 to 10/9
max toes-to-bar or muscle-ups in remaining time
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5:00-10:00 mobility work – coach-led
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long, unplugged hike and/or 30:00-60:00 mobility work of choice
A. Hang squat snatch, build quickly to a tough triple – no misses
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3 rounds for time:
10 CTB pull-ups
30 double-unders
10 toes-to-bar
30 double-unders
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For reps w/a partner, partners trade off each completed set:
5:00 max sets of 10 kettlebell swings
2:00 rest
5:00 max sets of 10 burpees
2:00 rest
5:00 max sets of 150m rows
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gun show
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Run, row, Assault Bike, and/or ski erg @ easy pace
Dynamic mobility work – coach-led
For reps w/a partner, partners trade off each completed set:
5:00 max sets of 10 kettlebell swings
2:00 rest
5:00 max sets of 10 burpees
2:00 rest
5:00 max sets of 10 row calories
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Optional:
Abs, bis, & tris of choice
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Run, row, Assault Bike, and/or ski erg @ easy pace
3 sets easy of (10 bird dogs + 10 dead bugs + :10 2-arm passive hang from bar)
Every :90 for 15:00 (5 sets of each):
1st: 3 front squats from the ground OR 3 overhead squats from the ground
2nd: 4-5 unsupported DB rows (both arms at same time), 3010
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4 sets for reps, beginning each set w/the pull-ups:
2:00 of [10 pull-ups or Australian pull-ups + 10 goblet squats up to 53/35 + 30 double-unders]
:60 rest
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5:00-10:00 independent mobility work of choice
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3 rounds not for time:
3 dead hang to inverted w/controlled descent
1/side Turkish get-up
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A. Back squat, build quickly to a moderate triple
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For time w/a 13:00 cap:
55 deadlifts, moderate up to 225/155
55 wall balls, 20/14 to 10/9
55 row calories
55 handstand push-ups
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3 rounds:
10-15 light reverse hypers
:30 hollow rock or hold
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