Cincinnati Strength & Conditioning
2 rounds as warm-up of [3 overhead squats @ 5511 + :05 chin-over-bar hold + :05 hang from bar w/elbows @ 90 degrees + :05 dead hang + 200m jog or row or bike or ski erg]
Every 2:00 for 12:00 (3 sets of each):
1st: 5-6 clean-grip deadlifts, 31X1
2nd: 10-12 DB push presses
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AMRAP in 10:00:
10 row/bike/ski calories
10 kettlebell swings
10 burpees
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5:00-10:00 mobility work – coach-led
Post results to comments.
long, unplugged hike or swim and/or 30:00-60:00 focused mobility work of choice
Run, row, Assault Bike, and/or ski erg @ easy pace
Dynamic mobility work – coach-led
For time in teams of 2:
1000m run (split as desired)
42-30-18 (mandatory 21/21, 15/15, 9/9):
Wall balls or thrusters, 95/65
Pull-ups or CTBs or Australian pull-ups
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5:00-10:00 coach-led mobility
Post result to comments.
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets easy of (10 bird dogs + 10 dead bugs + :10 2-arm passive hang from bar + 10 wall balls w/:01 hold @ bottom)
8:00 to build to heavy power clean
4:00 rest
4:00 max power clean singles @ 90% of today’s heavy clean
4:00 rest
AMRAP in 8:00:
8 burpees w/lateral hop over bar
16 sit-ups
32 double-unders
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5:00-10:00 coach-led mobility
Post results to comments.
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