Cincinnati Strength & Conditioning
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets easy of [:30 freestanding handstand or tripod or nose-to-wall hold + 10-15 light kettlebell swings]
Every :90 for 12:00 (4 sets of each):
1st: 3-4 back squats, 20X1
2nd: 15m/side 1-arm Farmer’s walk, heavy!
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AMRAP in 10:00:
5 toes-to-bar
10 push-ups
15 air squats
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5:00-10:00 mobility work – coach-led
Post results to comments.
long, unplugged hike – get outside!
Run, row, Assault Bike, and/or ski erg @ easy pace
Dynamic mobility work – coach-led
AMRAP in 16:00, split all work as desired w/only 1 partner working at a time:
20 pull-ups or Australian pull-ups
30 wall balls
400m run
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Optional:
Abs, bis, & tris of choice
Sled drag
Sandbag carry
Post result to comments.
Run, row, Assault Bike, and/or ski erg @ easy pace
3 sets easy of (10 bird dogs + 10 dead bugs)
Every 3:00 for 3 sets:
5 moderate/tough front squats, from the ground if clean is proficient, otherwise from the rack
10 hard pulls on the rower
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Every 3:00 for 3 sets:
15 moderate/tough Russian kettlebell swings
10 burpees as fast as possible
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3 rounds for reps:
:30 push-ups
:30 rest
:30 sit-ups
:30 rest
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 [5/side moderate kettlebell snatch + :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 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 (4-6/side light DB external rotations + 4-6/side pistols or shrimp squats)
A. 1-arm DB/KB overhead walking lunges, 4 x 15m – alternate sides set-to-set so each side does 2 sets; begin a set every 2:00
B. Alternating DB rows from plank position, 3 x 10-12 total (5-6/side); begin a set every 2:00
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For time:
45 row calories
30 DB thrusters, moderate (something you’ll likely break 1-2 times)
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5:00-10:00 coach-led mobility work – 2-4 movements/positions
Post results to comments.