Cincinnati Strength & Conditioning
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets easy of (5/side unsupported 1-arm KB row + 10 Russian kettlebell swings)
A. DB rear foot elevated split squat, 3 x 6-8/leg, 30X0; begin a set every 2:00 (so L leg @ 00:00, R leg @ 02:00, L leg @ 04:00, and so on…)
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AMRAP in 7:00:
7 toes-to-bar
7 DB thrusters, moderate/tough
21 double-unders or single-unders
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5:00-10:00 mobility work – coach-led
Post results to comments.
long, unplugged hike
Run, row, Assault Bike, and/or ski erg @ easy pace
Dynamic mobility work – coach-led
For time w/a partner, split all work as desired w/only 1 partner working at a time:
100 alternating 1-arm DB snatches
100 burpees
2000m row
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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. Front squat, 9:00 to build to a heavy single
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Every 3:00 for 3 sets:
3 rounds of (5 pull-ups + 10 air squats)
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For time:
150m row
25 push-ups or handstand push-ups
150m row
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 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 (15 band pull-aparts + 4-6/side pistols or shrimp squats)
Every :90 for 12:00 (4 sets of each):
1st: 12-16 overhead plate alternating forward lunges
2nd: 6-8 unsupported bent-over DB rows, 20X0 – very slight bend in knees, big hip hinge, neutral spine, high elbows @ top
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21-15-9 for time:
Wall balls
Toes-to-bar or sit-ups
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5:00-10:00 coach-led mobility work – 2-4 movements/positions
Post results to comments.