Cincinnati Strength & Conditioning
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets easy of (5-10 strict pull-ups or ring rows + 10 KB goblet squats + 10 Russian kettlebell swings)
Every 3:00 for 15:00 (5 sets):
1 & 1/4 front squats, first set 3, second set 2, final three sets are singles – get in a little bit of easy double-under practice during the rest
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21-15-9 for time:
DB thrusters
Toes-to-bar or sit-ups
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5:00-10:00 mobility work – coach-led
Post results to comments.
long, unplugged hike and/or food prep and/or 30:00-60:00 yoga/mobility work of choice
Run, row, Assault Bike, and/or ski erg @ easy pace
Dynamic mobility work – coach-led
Complete the following in teams of 3, w/only 2 working at a time:
4000m row
40 wall walks
400 double-unders or single-unders
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Optional:
Abs, bis, & tris of choice
Post result to comments.
Run, row, Assault Bike, and/or ski erg @ easy pace
3 sets easy of (10 bird dogs + 10 dead bugs + :10 2-arm passive hang from bar)
10:00 to build to a tough set of either 2 front squats or 2 overhead squats (set starts from the ground)
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AMRAP in 10:00:
20 wall balls
20 burpees
20 pull-ups
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5:00-10:00 coach-led mobility
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 [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.
2 sets of (10 band dislocates + 10 band pull-aparts + 10 jumping squats)
Every :60 for 5 sets:
7 unbroken moderate thrusters, each set starts from the ground – efficiency over load
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Every :60 for 15:00 (5 sets of each):
1st: 10 unbroken wall balls, select load/height that is achievable across all sets
2nd: 5-10 unbroken toes-to-bar or 10 anchored sit-ups or 10 GHD sit-ups
3rd*: 30-60 unbroken double-unders or :30 double-unders
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*optional Brandon v Lee tiebreak is number of unbroken double-unders completed in the final set – 1 attempt, no time cap on that, keep going until you miss
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5:00-10:00 coach-led mobility work
Post results to comments.