Cincinnati Strength & Conditioning
Run, row, Assault Bike, and/or ski erg @ easy pace
Dynamic mobility work – coach-led
8 rounds for time w/partner, partners trade off completed movements (P1 does 10 pull-ups, P2 does 15 wall balls, P1 runs 200m, P2 does 10 pull-ups, and so on…) until 8 total rounds are completed or the clock hits 20:00:
10 pull-ups or Australian pull-ups
15 wall balls or goblet squats
200m run
+
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. Squat clean or squat snatch, 12:00 to build to a heavy single
B. DB bench press, 3 x 5-6, 21X1; 2:00 rest
+
For reps
4:00 of (500m row + max push-ups in remaining time)
2:00 rest
4:00 of (400m run + max alternating DB snatches in remaining time)
+
3 rounds not for time:
:30/side plank
25 band good morning
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 8:00 w/same DBs for both movements – as heavy as possible:
8 alternating DB rows from plank
12 alternating reverse lunges
36 double-unders or 72 single-unders
+
4:00 rest
+
For time – athlete’s choice:
1000m row
OR
800m run
OR
1 mile Assault Bike
OR
800m ski erg
+
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 :90 for 15:00 (5 sets of each):
1st: 1 halting snatch-grip deadlift w/:01 pause 1” off ground, finish lift, :03 descent
2nd: 6-12 strict handstand push-ups or 2-3 wall walk, smooth & controlled throughout
+
3 rounds for sustainable reps:
:60 strict pull-ups or Australian pull-ups
:30 rest
:60 burpees
:30 rest
:60 Russian kettlebell swings, tough weight – should have to break 1-2 times during the :60
:30 rest
+
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 [:10-:30 2-arm passive hang from bar + 1-3 forward rolls]
Every :90 for 15:00 (5 sets of each):
1st: front squats, 20X1 – first 2 sets are doubles, last 3 singles building to a heavy rep
2nd: :45 jump rope technique work
+
3 rounds for time:
300m run
30 air squats
+
3 sets not for time:
10-20 hip extensions or light reverse hypers
:10-:30 nose-to-wall or tripod hold
Post results to comments.