Cincinnati Strength & Conditioning
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 clean & jerk + :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 (to a bench if full range w/flat foot isn’t there yet)]
Every :90 for 12:00 (4 sets of each):
1st: 15m DB walking lunges (hands @ sides)
2nd: max L-sit up to :30
+
12:00 @ 80%:
10 alternating DB rows from plank position
200m run
40 double-unders
+
5:00-10:00 coach-led mobility work – 2-4 movements/positions
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Run, row, Assault Bike, and/or ski erg @ easy pace
10 alternating Turkish get-up + windmill
Every :90 for 6 sets:
2 power cleans, moderate/tough
+
Every 6:00 for 3 sets @ high effort:
10 kettlebell swings
10 burpees
10 kettlebell swings
10 burpees
250/200m row
+
5:00-10:00 coach-led mobility work – 1-2 upper & 1-2 lower pieces
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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 :90: 2 1 & 1/4 front squats, start moderate and build to tough
2nd :90: :30 strict pull-ups or max chin-over-bar hold up to :30
+
AMRAP in 7:00:
400m run w/wall ball
max wall balls in remaining time
+
3 sets not for time:
10-20 hip extensions or light reverse hypers
:10-:30 tripod hold
Post results to comments.
long, unplugged hike, swim, or bike – get outside!
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Run, row, Assault Bike, and/or ski erg @ easy pace
Dynamic mobility work – coach-led
DB snatch review + find your partners & weight
3 rounds for time w/a partner, split all work as desired w/only 1 partner working at a time:
20 alternating DB snatches or sandbag/medball to shoulders (don’t drop the bags!)
30 burpees
800m run
+
Optional:
Abs, bis, & tris of choice
Post result to comments.