Cincinnati Strength & Conditioning
2 sets easy of (10 DB Cuban presses + 5m bear crawl + 5m crab walk + 5m inch worm + 5m duck walk)
10:00 coach-led gymnastics practice – kipping variations, pistol balancing, handstand walking, etc.
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A. Clean & jerk OR snatch, 10 x 1 moderate (60-70% of max) – no misses; begin a rep every :60
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6 sets @ 90% aerobic – easily sustainable, goal is same time each set:
200m run
:60 rest
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5:00-10:00 mobility work – coach-led
Post work & results to comments.
60:00 easy aerobic work of choice – hike/bike/swim/row/ski
2 rounds as easy warm-up:
:10 top of dip hold
:10 middle of dip hold
:10 bottom of dip hold
:10 chin-over-bar hold
:10 bent-arm hang
:10 passive hang
2:00 easy row, Bike, or ski erg
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10:00 ring muscle-up practice/tech work – strict if possible, kip/jumping/banded as needed, turn into an easy EMOM if proficient
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A. Weighted strict pull-up, build to a 1RM (score as bodyweight + load added)
B. Snatch pull (can use straps), 8 x 1 starting @ 95% snatch max and building to 105% if feeling good; begin a rep every :90
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Every :60 for 10:00 (5 sets of each):
1st: 5 touch-and-go clean-grip deadlifts, moderate load
2nd: 10 glute-ham sit-ups
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10 sets:
:30 Assault Bike, row, or run @ 80% aerobic – your choice, pick one you didn’t do yesterday
:30 rest
Post 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 10:00 (5 sets of each):
1st: max strict pull-ups (add weight if you know you’ll get 10+ unweighted on first set) OR 3 pull-up negatives w/:06 controlled descent
2nd: 15m DB walking lunge, light/moderate on shoulders
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Every :60 for 15:00 (5 sets of each):
1st: :30 bottom of squat hold
2nd::30 hollow rock or hold
3rd: :30 row @ high aerobic effort (not a sprint this week)
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5:00-10:00 coach-led mobility work
Post results to comments.
Run, row, Assault Bike, and/or ski erg @ easy pace
2 rounds of(1/side Turkish get-up + 30 single-unders + 200m jog)
AMRAP in 45:00 in teams of 2-3, split all work as desired:
800m run
200m Farmer’s walk or sand bag carry
10 wall walks
100 double-unders
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5:00-10:00 coach-led mobility work
Post results to comments.
3 rounds not for time:
12 DB Cuban presses
12 band pull-aparts
12 band passthroughs
12 behind-the-neck band presses
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AMRAP in 90:00:
1300m row or 1000m run or 2 mile Assault Bike
200m Farmer’s walk
15 wall walks
42 double-unders
OR
AMRAP in 60:00:
max row meters
Post results to comments.