Cincinnati Strength & Conditioning
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
+
Optional:
Abs, bis, & tris of choice
Post result to comments.
Run, row, Assault Bike, and/or ski erg @ easy pace
3 sets easy of (10 bird dogs + 10 dead bugs + :10 2-arm passive hang from bar)
Every :90 for 15:00 (5 sets of each):
1st: 5 front squats from the ground OR 5 overhead squats from the ground
2nd: 3-4 unsupported DB rows (both arms at same time), 3010
+
AMRAP in 6:00:
20 burpees w/2-hand touch to target 4-8” above standing reach
20 Russian kettlebell swings
+
5:00-10:00 coach-led mobility
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 jumping squats)
10:00 coach-led gymnastics practice – handstands, kipping, pistols, rope climb, etc.
+
Every :60 for 6 sets:
5 moderate/tough thrusters, each set starts from the ground – efficiency over load
+
12:00 @ 80% effort – smooth & sustainable, practice efficient movement!
60 double-unders or 90 single-unders
30m unweighted walking lunges
30m Farmers’ walk, tough
+
optional Brandon v Lee tiebreak, AMRAP in :90:
med ball over shoulder, score as total reps x med ball weight (your choice weight)
+
5:00-10:00 coach-led mobility work
Post results to comments.
Run, row, Assault Bike, and/or ski erg @ easy pace
5 rounds of(1/side Turkish get-up + 5 controlled scap push-ups)
Every :60 for 14:00 (7 sets):
1st: 1 tough power clean
2nd: 1-3 wall walks or 3-6 strict ring dips or 3-6 strict handstand push-ups
+
Every :60 for 14:00 (7 sets):
1st: 3-6 touch-and-go deadlifts, start @ final power clean weight a bit just a bit from there – goal is efficient movement like last week
2nd: :30 steady bar-facing burpees
+
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):
3-5 front squats, 22X1, note the pause in the hole – get in a little bit of easy double-under practice during the rest
+
AMRAP in 8:00:
50 row calories
50 wall balls, 20/14 to 10/9
max toes-to-bar or muscle-ups in remaining time
+
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