Cincinnati Strength & Conditioning
Run, row, Assault Bike, and/or ski erg @ easy pace
Dynamic mobility work – coach-led
AMRAP in 20:00 w/a partner, trade off as desired by only 1 partner works at a time:
800m run
40 kettlebell swings
40 burpees
+
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)
A. 1 squat clean + 1 front squat, 6 x 1 moderate/tough; begin a set every :90
B. Seesaw DB bench press (non-working arm stays @ lockout), 3 x 10-12 (5-6/side); 2:00 rest
+
AMRAP in 7:00:
3 DB thrusters, tough
3 toes-to-bar or sit-ups w/feet anchored by DBs and finger tips touching the temples throughout
6 DB thrusters
6 toes-to-bar or sit-ups
9 DB thrusters
9 toes-to-bar or sit-ups
and so on…
+
3 rounds not for time:
:30/side plank
20 band good mornings or 10-15 light reverse hypers
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 light/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 [10-12/side light DB external rotations + 4-6/side pistols or shrimp squats]
Dynamic mobility – coach-led
AMRAP in 12:00:
6 strict pull-ups
9 hand-release push-ups
12 wall balls
+
4:00 rest
+
For time – athlete’s choice:
500m row
OR
400m run
OR
.5 mile Assault Bike
OR
400m ski erg
+
5:00-10:00 coach-led mobility work – 2-4 movements/positions
Post results to comments.
Run, row, Assault Bike, and/or ski erg @ easy pace
10 alternating Turkish get-up + windmill
Every 2:00 for 12:00 (3 sets of each):
1st: 4-6 clean-grip Romanian deadlifts, 31X1
2nd: 6-8/side 1-arm DB shoulder press, 21X1
+
Every 5:00 for 3 sets:
300m run
20 kettlebell swings, light & unbroken
10 burpees w/2-hand touch to target 6” above standing reach
+
5:00-10:00 coach-led mobility work – 1-2 upper & 1-2 lower pieces
Post results to comments.
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets easy of [5-10 strict toes-to-bar or hanging knee raises + 10-15 light kettlebell swings]
Every :90 for 12:00 (4 sets of each):
1st: 4-5 back squats, 31X1
2nd: :30 nose-to-wall or tripod headstand hold
+
AMRAP in 7:00:
500m row or 400m run or .6 mile Assault Bike
50 alternating KB/DB goblet reverse lunges, moderate/tough
max double-unders in remaining time
+
5:00-10:00 mobility work – coach-led
Post results to comments.