Cincinnati Strength & Conditioning
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.
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):
2-3 front squats, 22X1 – get in a little bit of easy double-under practice during the rest
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For time w/9:00 cap, same weight for both KB movements:
50 row calories
40 alternating reverse kettlebell goblet lunges
30 Russian kettlebell swings
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5:00-10:00 mobility work – coach-led
Post results to comments.
A. 3 touch-and-go squat cleans + 2 hang squat cleans + 1 front squat, 3 x 1 starting moderate and building to a tough set; rest as needed
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5 rounds for reps:
:60 burpee toes-to-bar or burpee muscle-ups if proficient
:30 rest
:60 of [30m DB Farmer’s walk + max DB walking lunges in remaining time (same weight for both movements)]
:30 rest
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3 sets not for time:
:30 L-sit
30m bear hug med ball or sand bag walk, heavy
15 band face pulls w/pause @ back
Post result to comments.
long, unplugged hike and/or 30:00-60:00 focused mobility work and/or food prep
A. Hang squat snatch, build quickly to a tough double – no misses
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For reps w/a partner, partners trade off each completed set:
5:00 max sets of 3 bar muscle-ups or 10 CTB pull-ups
2:00 rest
5:00 max sets of 10 thrusters, 95/65
2:00 rest
5:00 max sets of 50 double-unders
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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 5 pull-ups, CTB pull-ups, or Australian pull-ups
2:30 rest
5:00 max sets of 10 wall balls, 20/14 to 10/9 – be strict on your depth & target!
2:30 rest
5:00 max sets of 30 double-unders
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Optional:
Abs, bis, & tris of choice
Post result to comments.