Cincinnati Strength & Conditioning
10:00 pistol & bar muscle-up practice
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A. Axle overhead walking lunges, 4 x 10m (length of rig); 2:00-3:00 rest
B. Standing hand-over-hand sled pull, 4 x 15m tough but lats doing most of the work rather than torso/hips; :90-2:00 rest
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Every 10:00 for 3 sets – goal is even times across:
1200/1000m row
30 burpees or .6/.5 mile Assault Bike
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Optional, not for time:
400-800m sandbag or med ball carry, switch sides every 100m
Post results to comments.
Run, row, Assault Bike, and/or ski erg @ easy pace
Dynamic mobility work – coach-led
AMRAP in 15:00 w/a partner, partners alternate completed rounds throughout:
15 row or Assault Bike calories
12 alternating DB snatches or med ball to shoulder
9 burpees
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Optional:
Abs, bis, & tris of choice
Post result to comments.
10:00 jump rope (doubles and triples) and freestanding handstand hold practice – keep hands within a 4′ x 6’ mat
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For 10:00 – set up 2 bars here or select weights within the range than can adjust easily/quickly minute-to-minute:
Evens: 2-3 power snatches, 70-80% 1RM
Odds: 2-3 power cleans, 70-80%
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AMRAP in 15:00 w/a partner, partners alternate completed rounds throughout:
15 row or Assault Bike calories
12 alternating DB snatches or med ball to shoulder
9 burpees
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optional:
bis,tris, & abs
sandbag carry
400m sled drag, moderate
Post results 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
2 sets of [8-10/side light DB external rotations + 4-6/side pistols (to a bench if full range w/flat foot isn’t there yet)]
A. KB/DB goblet walking lunges, 4 x 15m (length on rig); begin a set every 2:00
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For 8:00:
Evens: :10-:20 L-sit variation – on parallettes, floor, rings, box/bench w/bent legs, etc.
Odds: 30m heavy Farmer’s walk
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8:00 @ 80%:
8 DB thrusters, moderate/tough
8 pull-ups
12/8 row or Assault Bike calories
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5:00-10:00 coach-led mobility work – 2-4 movements/positions
Post results to comments.
A. Strict muscle-up, front lever, or dead hang to inverted, 5:00-10:00 practice/progressions – if elbows have been hot here, opt for the DH2Is or banded transitions on the low rings, nothing tough
B. Front squat, 5-5-5 building so only last set is tough; 3:00 rest
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For time:
25 Assault Bike calories
30 handstand push-ups
35 row calories
30 handstand push-ups
25 Assault Bike calories
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3 rounds not for time:
15 glute-ham sit-ups
100m Farmer’s walk, 70/53/hand
Post results to comments.