Cincinnati Strength & Conditioning
5:00-10:00 handstand hold or walk practice
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A. Split jerk, build to 80-90% of 1RM and accumulate 6-10 singles there according to feel – moderate tech work, nothing maximal or shaky
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5 sets for even times, switch movement order each set:
10 burpees
10 box jumps w/step-down, 24/20
10 deadlifts, light up to 185/125
20 row calories
40 double-unders
2:00 rest
Post results to comments.
Run, row, Assault Bike, and/or ski erg @ easy pace
5 rounds of(1/side Turkish get-up + 1-5 strict pull-ups or :05 chin-over-bar hold)
Every :90 for 22:30 (15 intervals):
Intervals 1-5: 1 power clean, start moderate and build to a challenging but repeatable load
Intervals 6-10: 3-5 DB push presses, 21X1 – add weight each set as long as lockout is strong
Intervals 11-15: 1 power clean, goal is all reps @ best weight from 1st 5 intervals
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3 sets for total reps:
:40 burpees to 2 hand touch to target 4-8” above standing reach
:20 rest
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5:00-10:00 coach-led mobility work
Post results to comments.
Run, row, Assault Bike, and/or ski erg @ easy pace
5 rounds of(1/side Turkish get-up + 1-5 strict pull-ups or :05 chin-over-bar hold)
Every :90 for 15:00:
Intervals 1-5: 1 snatch-grip deadlift, 31X1 – add weight each set as long as positions are solid
Intervals 6-10: 4-6 DB push presses, 21X1 – add weight each set as long as lockout is strong
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Death by kettlebell swing & burpee, continue to the next minute only if you complete all required reps:
Minute 1: 1 Russian kettlebell swing + 1 burpee
Minute 2: 2 Russian kettlebell swings + 2 burpees
Minute 3: 3 Russian kettlebell swings + 3 burpees
and so on up to
Minute 10: 10 Russian kettlebell swings + 10 burpees
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5:00-10:00 coach-led mobility work
Post results to comments.
Run, row, Assault Bike, and/or ski erg @ easy pace
3 sets easy of (10 bird dogs + 10 dead bugs + :10 2-arm passive hang from bar)
A. Snatch, 10:00 coach-led tech work
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For times, start each mini-chipper on a 6:00 clock and rest the remainder of the 6:00:
21 pull-ups
15 burpees
9 wall balls
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For time:
21 wall balls
15 pull-ups
9 burpees
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For time:
21 burpees
15 wall balls
9 pull-ups
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5:00-10:00 independent mobility work of choice
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Run, row, Assault Bike, and/or ski erg @ easy pace
3 sets easy of (10 bird dogs + 10 dead bugs + :10 2-arm passive hang from bar)
A. Snatch (any variation) or overhead squat, 10:00 coach-led light/moderate technique work
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Every 3:00 for 3 sets (adjust reps and select loads that allow all work to be completed in under :90):
5 toes-to-bar
5 goblet squats
5 toes-to-bar
5 goblet squats
5 toes-to-bar
5 goblet squats
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For time:
21 DB shoulder-to-overhead
15 kettlebell swings
9 burpees w/2-hand touch to target 4-8″ above standing reach
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3 sets not for time:
1/side tough Turkish get-up
30-60 unbroken double-unders
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Every :90 for 15:00 (5 sets of each):
Evens: 1 squat snatch w/:01 pause in hole before completing the lift
Odds: 1 power snatch w/:01 pause @ catch before completing the lift
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10 rounds for time w/a partner, split all work as desired but only 1 partner works @ a time:
500m row or .6 mile Assault Bike or 500m ski erg or 400m run
15 burpees
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optional:
bis, tris, abs
sandbag carry
400m sled drag, moderate
Post results to comments.