Cincinnati Strength & Conditioning
2 sets easy of (5 DB Cuban presses + 10m crab walk + 10m inch worm + 10m duck walk)
10:00 gymnastics skill work of choice (any variation of kipping, handstand walk/hold, pistol progressions, etc.) – coach-led, all non-fatigue
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Every 3:00 for 21:00 (7 sets):
1 clean + 1 hang clean from below the knees + 1 front squat @ 50-60% max
15m/side tough Farmer’s walk
200m run or .3 mile Assault Bike
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5:00-10:00 mobility work – coach-led
Post work & 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 9:00 (9 sets):
sets 1-3: 3 light power power snatches OR* 6 light alternating DB snatches
sets 4-6: 2 moderate power snatches OR 4 moderate alternating DB snatches
sets 7-9: 1 tough power snatches OR 2 tough alternating DB snatches
*select DB snatches if you have any overhead mobility issues
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18:00 @ 90% aerobic w/a partner trading off completed rounds (if odd numbers go 1:1 work:rest or shadow another pair):
6 toes-to-bar or 3 bar muscle-ups if proficient
9 no push-up burpees – perfect plank position @ bottom of each rep, no sagging hips!
18/12 row calories
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5:00-10:00 coach-led mobility work
Post results to comments.
3 sets as easy warm-up:
3-6/side half-kneeling bottoms up KB press
3 dead hang to inverted w/controlled descent – focus on the lats/rhomboids controlling the descent
:10-:15/side bottom of pistol hold
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For completion/dip quality:
2-4-6-8-10 strict ring dips
10-8-6-4-2 heavy kettlebell swings
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5 sets:
10 double KB front rack walking lunges
:60 rest
10 death march steps
:60 rest
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3 sets:
15m/side heavy 1-arm DB overhead carry
:30 rest
10/side 1-arm DB row
:30 rest
30m med ball bear hug carry
:30 rest
:15 table hold
:30 rest
Post results to comments.
3 rounds not for time:
8 DB Cuban presses
8 band pull-aparts
8 band passthroughs
:10-:20 handstand hold
4 tall box jumps
A. Snatch pull clusters, 3 x 1.1.1.1.1; :10 between singles, 2:00 rest
B. Back squat, 5-5-5-5 @ 55-65% of max – this is a de-load, enjoy; rest as needed
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For time:
50 wall balls, 30/20 to 10/9
150 double-unders
3 legless rope climbs or 30 pull-ups
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3 sets:
:10-:30/side 1-arm ring side plank
:30 rest
5/side 1-leg hip extensions
:30 rest
30m/side 1-arm Farmer’s walk, tough
:30 rest
Post results to comments.
2 rounds of(1/side Turkish get-up w/windmill @ top + :10/side star side plank + :60 row/bike/ski easy or 200m jog)
Every :90 for 12:00 (4 sets of each)
1st: 12 1-arm DB overhead walking lunges – switch arms after 6
2nd: :30 tuck-knee hang from bar
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Every 3:00 for 4 sets:
10 Australian CTB pull-ups or ring rows – set-up that allows for solid unbroken reps
15 goblet squats – challenging load that’s still do-able unbroken for all sets
:60 front leaning rest on ground (hands or forearms)
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5:00-10:00 coach-led mobility work
Post results to comments.
For completion as warm-up:
20 air squats
:05-:10/side 1-arm hang from ring or bar (sub :20 2-arm hang)
200m jog or row or bike or ski erg
10 scap push-ups, 1011
10 overhead squats @ 21X1
5 rounds for time w/a partner, split all work as desired:
800m run
30 kettlebell swings
10 wall walks
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5:00-10:00 coach-led mobility
Post results to comments.
SCHEDULE NOTICE: we will only have 1 class today @ 1030, work hard and enjoy the rest of the holiday!