Cincinnati Strength & Conditioning
Run, row, Assault Bike, and/or ski erg @ easy pace
Dynamic mobility work – coach-led
5:00-10:00 muscle-up and/or handstand walk practice – coach led
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For time w/a partner, split all work as desired w/only 1 working at a time:
400m run
3 rounds of (21 kettlebell swings + 21 burpees)
400m run
3 rounds of (15 kettlebell swings + 15 burpees)
400m run
3 rounds of (9 kettlebell swings + 9 burpees)
400m run
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Optional:
Abs, bis, & tris of choice
Post result to comments.
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets easy of (45′ forward bear crawl + 45′ reverse bear crawl + 10 dead bugs)
A few minutes of dead hang-to-inverted, front lever, or skin-the-cat practice/tech work
A. 1 snatch (squat if possible, otherwise power) + 1 overhead squat, 6 x 1 moderate/tough; begin a set every :90
B. Pull-up variation (strict, kipping, CTB, etc.), 1 set every :60 for 7 sets – same movement/reps as last week
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For reps:
4:00 toes-to-bar
:60 rest
3:00 wall balls, 20/14 to 10/9
:60 rest
2:00 double-unders
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3 rounds not for time:
:10-:15/side star plank
10 supermans w/pause @ top
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 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 or sled fun
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)]
3 rounds for time:
16 alternating reverse lunges (bar on back), 95/65
32 row calories
64 double-unders or single-unders
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Not for time:
400m sandbag or medball carry (not run), alternate shoulders every 100m
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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
A. Hang power clean, 8 x 1 building to a tough single; begin a set rep every :60
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On a 15:00 running clock, organize stations ahead of time so you’re not scrambling around once the clock starts:
@ 00:00: 8 rounds of (:20 perfect push-up + :10 rest)
@ 05:00: 4:00 max kettlebell swings, 53/35
@ 10:00: 8 sets of (:20 sit-ups + :10 rest)
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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 + :10-:30 tripod or handdstand hold]
Every :90 for 15:00 (5 sets of each):
1st :90: 3-5 front squats, 22X1
2nd :90: 5-6 bent-over DB rows (both arms at same time, 20X0 – no pause @ top this week, but keep the elbows high!
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AMRAP in 10:00:
7 strict pull-ups or 7 Australian pull-ups
14 thrusters, 45/33
200m run or 14 row or Assault Bike calories (only row if your strict pull-ups are very strong)
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3 sets:
10-15 hip extensions or light reverse hypers
rest as needed
Post results to comments.