Cincinnati Strength & Conditioning
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:
1000m row
50 sand bag or med ball squats
50 toes-to-bar or partner anchored sit-ups w/hands at temples throughout
800m run
50 sand bag or med ball squats
50 toes-to-bar or partner anchored sit-ups w/hands at temples throughout
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Optional:
Abs, bis, & tris of choice
Post result to comments.
A. Strict muscle-up, front lever, or dead hang to inverted, 10:00 practice/progressions – if elbows have been hot here, opt for the DH2Is or banded transitions on the low rings, nothing tough
B. Front squat, 2-2-2-2 building so only last set is tough; 3:00 rest
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For time:
10 rope climbs
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rest as needed
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For time:
30 Assault Bike calories
90m (3 x down & back the rig) bear hug med ball carry
30 burpees
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3 rounds not for time:
15 glute-ham sit-ups
9-12 light/moderate reverse hypers
15m/side 1-arm Farmer’s walk, up to 100/70
Post results to comments.
Run, row, Assault Bike, and/or ski erg @ easy pace
3 sets easy of [10 bird dogs + 10 dead bugs]
DB snatch review/practice + find your weight
A. Squat clean + front squat OR squat snatch + overhead squat, 1 moderate every :60 for 8 sets or 8:00 to build to a challenging set if the movement is smooth
B. Pull-up variation (strict, kipping, CTB, etc.), 1 set every :60 for 7 sets – same variation and reps as last week
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AMRAP in 7:00:
400m row
300m run
20 alternating DB/KB snatches, moderate/tough
max burpees in remaining time
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3 rounds not for time:
:30/side 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/sled fun or make-up conditioning work if not in tomorrow
Post results to comments.
active recovery – spend 30-60 minutes on the trails (hike not run), in the pool, meal prep, and/or mobility
Post results to comments.
10:00 pistol & bar muscle-up practice
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A. Alternating barbell front rack lunges, take your time & build to a very tough set of 10
B. Unsupported 1-arm DB row (not on a bench), 3 x 3-5/side; :45 between sides
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Every 4:00 for 5 sets – goal is best sustainable pace:
40 row calories
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Not for time:
400-800m sandbag carry, switch sides every 100m
Post results to comments.