Cincinnati Strength & Conditioning
Run, row, Assault Bike, and/or ski erg @ easy pace
3 rounds of(1/side Turkish get-up + :30 plank + :60 row/bike/ski easy)
A. 1 power clean + 1 hang power clean, 1 every :60 for 10 moderate sets or 10:00 to build to a true max if feeling good and tech is proficient
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3 rounds for time w/12:00 cap:
300m run
15 wall balls
12 tough upper pulls – strict, CTB, kipping, Australian
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5:00-10:00 coach-led mobility work
Post results to comments.
2 rounds as warm-up of [6 overhead squats @ 3311 + :05 chin-over-bar hold + :05 hang from bar w/elbows @ 90 degrees + :05 dead hang + 200m jog or :60 row/bike/ski]
A. Back squat, 4 x 3-4, 40X1; begin a set every 3:00
B. Pendlay rows, 6-6-6, 1113 – bar just off ground @ bottom; begin a set 2:00
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4 sets for reps:
:60 perfect push-ups – strict, chest & only chest touching the ground, full lockout @ top
:60 row calories
:60 rest
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5:00-10:00 mobility work – coach-led
Post results to comments.
long, unplugged hike and/or 30:00-60:00 mobility work of choice
Run, row, Assault Bike, and/or ski erg @ easy pace
Dynamic mobility work – coach-led
AMRAP in 18:00 w/a partner, partners trade of each completed movement (not completed rounds):
6 pull-ups
9 toes-to-bar or sit-ups
15 air squats
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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)
A. 1 squat clean + 1 hang squat clean (+ 1 options shoulder-to-overhead), 10 x 1 moderate; begin a set every :60
B. Alternating DB bench press (non-working arm stays at lockout), 3 x 12-16 total, 2111; 2:00 rest
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For time:
80 double-unders or 120 single-unders
400m run
20 burpees w/2 hand touch to target 6” or more above standing reach
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5:00-10:00 coach-led mobility
Post results to comments.
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets easy of (10 DB Cuban presses + 5m bear crawl + 5m crab walk + 5m inch worm + 5m duck walk)
A. Clean & jerk OR snatch, 12 x 1 moderate – no misses; begin a rep every :90
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Pick one:
2000m row for time
OR
10:00 Assault Bike calories
OR
2000m ski erg for time
+
10:00 mobility work – coach-led
Post work & results to comments.