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 10 kettlebell swings
2:00 rest
5:00 max sets of 10 burpees
2:00 rest
5:00 max sets of 10 row calories
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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: 3 front squats from the ground OR 3 overhead squats from the ground
2nd: 4-5 unsupported DB rows (both arms at same time), 3010
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4 sets for reps, beginning each set w/the pull-ups:
2:00 of [10 pull-ups or Australian pull-ups + 10 goblet squats up to 53/35 + 30 double-unders]
:60 rest
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5:00-10:00 independent mobility work of choice
Post results to comments.
Run, row, Assault Bike, and/or ski erg @ easy pace
Dynamic hip & shoulder mobility – coach’s choice
2 sets easy of [10 DB Cuban presses + :30 bottom of goblet squat hold]
A. Make-up strength work from Mon-Wed or weightlifting tech work, 15:00 to work on snatch, clean, or jerk positions – nothing above 65% max
B. Prowler/sled/strongman fun or make-up conditioning work if not in tomorrow
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, etc.
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Every :60 for 5:00:
6 unbroken moderate thrusters, each set starts from the ground – efficiency over load
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For time w/10:00 cap:
500m row
30-20-10 of [toes-to-bar or sit-ups + wall balls]
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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
5 rounds of(1/side Turkish get-up + 5 controlled scap push-ups)
Every :90 for 15:00 (5 sets):
1st: 1 power clean – build to a tough single
2nd: :30 perfect push-up, ring dip, or handstand accumulation
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Every :60 for 12:00 (6 sets):
1st: 4-6 touch-and-go deadlifts, light/moderate – goal is efficient, solid movement over load
2nd: :30 front leaning rest on ground
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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/side 1-arm bent-over rows + 10 KB goblet squats + 10 Russian kettlebell swings)
Every 3:00 for 15:00 (5 sets):
1-2 front squats (first 2 sets are doubles, last 3 are singles), 40X1 – get in a little bit of easy double-under practice during the rest
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AMRAP in 7:00:
5 strict pull-ups or 5 very tough CTB Australian pull-ups or :15 chin-over-bar accumulation or 5 muscle-ups
10 alternating overhead reverse lunges, barbell up to 75/55 or plate of choice
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5:00-10:00 mobility work – coach-led
Post results to comments.