Cincinnati Strength & Conditioning
2 rounds of(2/side Turkish get-up + 10/side side plank rotations + :60 row/bike/ski easy or 200m jog)
A. Front squat, 5-5-5 all tough, 22X1; begin a set every 2:30
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3 sets:
:30 strict pronated pull-ups (band assisted if needed today)
:30 rest
:30 jumping switch lunges OR :30 alternating box step-up @ 24/20 – smooth/controlled reps either way
:30 rest
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For time:
50 row/bike/ski calories
50 wall balls, 20/14
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5:00-10:00 coach-led mobility work
Post results to comments.
2 rounds as warm-up of [3 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]
Every :90 for 12:00 (4 sets of each):
1st: 3 snatch-grip deadlifts, 3131
2nd: 6 seated DB Arnold presses, 21X1
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2 rounds for total reps:
2:00 of [200m run + max kettlebell swings in remaining time]
:60 rest
2:00 of [200m run + max burpees in remaining time]
2:00 rest
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5:00-10:00 mobility work – coach-led
Post results to comments.
looooooooong, unplugged hike and/or swim/bike/row/ski and 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 20:00 in teams of 2, alternating completed stations:
Station 1: 30 double-unders + 10 wall balls
Station 2: 200m run OR 250m row
Station 3: 10 toes-to-bar + 10 push-ups OR 15 sit-ups + 10 push-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)
Every :60 for 12:00 (4 sets of each):
1st: 3-5 front squats, 40X1
2nd: :20 handstand hold or front leaning rest on rings or ground
3rd: 5-10 strict pull-ups or 5 tough DB bent-over rows
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AMRAP in 7:00:
3 power cleans, moderate up to 115/75 OR use DBs if front rack is the limiter w/a bar
3 front squats
3 burpees
6 power cleans
6 front squat
6 burpees
9 power cleans
9 front squats
9 burpees
and so on…
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5:00-10:00 coach-led mobility
Post results to comments.
2 sets easy of (5 DB Cuban presses + 10m bear crawl + 5m crab walk + 5m inch worm + 10m duck walk)
10:00 gymnastics skill work of choice – still coach led
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Every 3:00 for 21:00 (7 sets of each):
3 cleans or 3 clean & jerks or 3 snatch @ 50-60% max
200m run @ 90% aerobic – easy sustainable
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5:00-10:00 mobility work – coach-led
Post work & results to comments.