Cincinnati Strength & Conditioning
Run, row, Assault Bike, and/or ski erg @ easy pace
3 sets easy of (10 bird dogs + 10 dead bugs)
A. Squat clean or squat snatch, 12:00 to build to a heavy single
B. DB bench press, 3 x 5-6, 21X1; 2:00 rest
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For reps
4:00 of (500m row + max push-ups in remaining time)
2:00 rest
4:00 of (400m run + max alternating DB snatches in remaining time)
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3 rounds not for time:
:30/side plank
25 band good morning
Post results to comments.
Run, row, Assault Bike, and/or ski erg @ easy pace
3 sets easy of [10 bird dogs + 10 deadbugs]
A few minutes of dead hang-to-inverted, front lever, or skin-the-cat practice/tech work
A. 1 hang 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 6 sets – same variation and reps as last week
+
For time:
30 kettlebell swings, 53/35
500m row
30 burpees w/jump or step over the erg
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3 rounds not for time:
12 weighted Russian twists on ground (L is 1, R is 2, back to L is 3, and so on…)
:30 Sorensen hold
Post results 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 deadbugs]
A few minutes of dead hang-to-inverted, front lever, or skin-the-cat practice/tech work
A. Snatch (any variation), 10 x 1 moderate; begin a rep every :60
+
For time w/12:00 cap:
9 wall walks
500m row
6 wall walks
200m Farmer’s walk, heavy!
3 wall walks
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3 rounds not for time:
10 weighted Russian twists (L is 1, R is 2, back to L is 3, and so on…)
5-10 hollow-to-superman rolls
Post results to comments.
10:00 as warm-up:
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets easy of [15′ forward bear crawl + 15′ reverse bear crawl]
A. Hang snatch from just below the knees (power or squat), build to a tough single in 10:00 or 10:00 EMOM moderate drilling 1 component of the lift
B. Pronated strict weighted pull-ups, 1-1-1, 21X0 (or 3 x 2 negatives w/:06-:08 descent if no strict pull-up); 2:00 rest
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For time w/10:00 cap:
500m row
3 rounds of [60 double-unders + 20 push-ups (ring if regular are easy]
500m row
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3 sets not for time:
6-12 glute-ham sit-ups (limit to 6 if you didn’t do these last week)
12 hip extensions
Post results to comments.
15:00 as warm-up:
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets easy of [:10-:20 passive hang from bar (1-arm if possible) + 1/side Turkish get-up]
Split jerk tech work – coach-led
A. Power clean, build to a moderate/tough single for the day in 10:00 (or EMOM10 light/moderate drilling tech)
B. DB push press, 3 x 4-6, 21X1; :90 rest
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500m row @ 90% aerobic
2:00 rest
3 rounds of [15 kettlebell swings @ 53/35 + 15 hand-release push-ups or handstand push-ups if proficient]
2:00 rest
500m row @ 90% aerobic – goal is exact same time as 1st row
+
Optional – every 2:00 for 3 sets:
20m/side tough 1-arm overhead DB carry
Post results to comments.
15:00 as warm-up:
Run, row, Assault Bike, and/or ski erg @ easy pace
Dynamic hip & shoulder mobility – coach’s choice
2 sets easy of [10 light/moderate kettlebell swings + :30 bottom of goblet squat hold]
A. Make-up strength work from Mon-Wed
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3-5 rounds easy:
4 alternating Turkish get-ups, light/moderate & controlled
500m row or .5 mile Assault Bike
2:30 rest
Post results to comments.