Cincinnati Strength & Conditioning
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
+
4-6 rounds easy:
:60 bike
:60 single-unders
4 alternating KB windmills, moderate
:60 row
:60 front leaning rest on ground
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
+
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.
10:00-15:00 as warm-up:
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets easy of [2-arm passive hang from bar + 5/side 1-arm kettlebell thrusters]
A1. Back squat, 3 x 4-6, 22X1; :60 rest
A2. 1-arm DB row, 3 x 6-8/arm, 20X1; :60 rest
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Every :60 for 15:00:
Minute 1: :30 bar/ring muscle-ups, pull-ups, or very tough strict ring rows
Minute 2: 8 DB thrusters, tough
Minute 3: :30 Assault Bike or row @ 90% aerobic effort – sprint the last one!
+
L-sit, accumulate :90 in a tough variation, break and rest as needed to ensure solid positions throughout
Post results to comments.
10:00-15:00 as warm-up:
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets easy of [:30 passive hang from bar + 5/side 1-arm kettlebell thrusters]
A1. Back squat, 3 x 4-6, 22X1; :60 rest
A2. 1-arm DB row, 3 x 6-8/arm, 20X1; :60 rest
+
Every :60 for 15:00:
Minute 1: :30 bar/ring muscle-ups, pull-ups, or very tough strict ring rows
Minute 2: 6-8 DB thrusters, tough but unbroken
Minute 3: :30 Assault Bike or row @ 90% aerobic effort – sprint the last one!
+
L-sit, accumulate :90 in a tough variation, break and rest as needed to ensure solid positions throughout
Post results to comments.
A. Front squat, build to a heavy triple, 22X1
B. Squat clean, 12 x 1 starting @ 65% max and build a bit from there if things are crisp; begin a rep every :30
C. Muscle-ups or dead hang to inverted, 5:00-8:00 practice/tech work – all crisp reps, no misses,
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4 sets:
:60 strict pull-ups or very challenging ring rows
:60 rest
:60 strict handstand push-ups or 6-8 seated on floor DB shoulder press, 21X1
:60 rest
+
3 rounds for time:
12 alternating front rack lunges, heavy
500m row or 350m ski erg or 30/20 Assault Bike calories
Post results to comments.
10:00-15:00 as warm-up:
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets easy of [6/side moderate DB external rotations + 6 alternating pistols or pistol progressions]
A1. 1-arm KB overhead walking lunge, 3 x 16 steps (switch arms @ 8 steps); :30 rest
A2. Front leaning rest on ground, 3 x :60 rest; :30 rest
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5 sets:
2:00 of [200m run or :60 Assault Bike @ 90% aerobic + max in remaining time tough upper pulls of choice (MUs, CTBs, TTBs, ring rows, etc.)]
:60 rest
+
3 sets:
10 unweighted hip extensions, 20X1 or 10 light reverse hypers
rest as needed
Post results to comments.