Cincinnati Strength & Conditioning
Run, row, Assault Bike, and/or ski erg @ easy pace
Dynamic hip & shoulder mobility – coach’s choice
2 sets easy of (10 DB Cuban presses + :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/strongman 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 band dislocates + 10 band pull-aparts + 10 jumping squats)
Every :60 for 12:00 (4 sets of each):
1st: :05-:10/side bottom of pistol hold – flat foot, use support on upright if needed
2nd: 5-10 2-arm passive-to-active hangs
3rd: :30 nose-to-wall hold or front leaning rest on ground
+
12:00 @ 70% effort – niiiiiiiiice and steady:
15/10 row, bike, or ski erg calories
10 push-ups
5 toes-to-bar
+
5:00-10:00 coach-led mobility work
Post results to comments.
Run, row, Assault Bike, and/or ski erg @ easy pace
3 rounds of(1/side Turkish get-up + 10 controlled scap push-ups)
Every :90 for 15:00 (5 sets of each):
1st: 3 front squats or overhead squats (only if mobility allows for quality bottom of squat & overhead positions), from the ground
2nd: 6-12 tough upper body pulls – Australian, pull-up, CTB, muscle-up, etc.
+
3 sets for reps:
:60 wall balls
:60 double-unders
:60 rest
+
5:00-10:00 coach-led mobility work
Post results to comments.
Run, row, Assault Bike, and/or ski erg @ easy pace
Dynamic mobility work – coach-led
For time w/20:00 cap*:
10 alternating DB snatches
15 burpee box jump-overs
20 DB snatches
15 burpee box jump-overs
30 DB snatches
15 burpee box jump-overs
40 DB snatches
15 burpee box jump-overs
50 DB snatches
15 burpee box jump-overs
+
5:00-10:00 mobility work – coach-led
*Lots of options here! If registered for the Open, check your division’s standards for box height, DB weight, and movement (jump or step-up)… For those not registered, select a DB load that is appropriate for consistent movement w/minimal rest between reps/sets… Burpees w/no box jump or step-up are good here, too, and will provide an excellent workout! Whether you’re registered or not, be smart, safe, and enjoy something a little different!
Post results to comments.
long, unplugged hike
Run, row, Assault Bike, and/or ski erg @ easy pace
Dynamic mobility work – coach-led
AMRAP in 16:00 w/a partner, trade off completed rounds:
8 pull-ups
8 goblet squats
8 burpees
+
immediately upon completion of AMRAP, trade off :30 planks until you have each done 4 sets
Post result to comments.