Cincinnati Strength & Conditioning
Run, row, Assault Bike, and/or ski erg @ easy pace
10 alternating Turkish get-up + windmill
Every :90 for 12:00 (4 sets of each):
1st: 3-4 clean-grip Romanian deadlifts, 31X1
2nd: 4-6/side 1-arm DB shoulder press, 21X1
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Every 5:00 for 3 sets:
500m row
15 burpees
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5:00-10:00 coach-led mobility work – 1-2 upper & 1-2 lower pieces
Post results to comments.
10:00 jump rope & freestanding handstand hold practice – keep hands within a 4′ x 6’ mat
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For 10:00, your choice squat or power, use 1 bar and select weights within the range that you can adjust easily/quickly minute-to-minute:
Evens: 1 snatch, 80-90% 1RM
Odds: 1 clean, 80-90% 1RM
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AMRAP in 20:00 w/a partner, trade off as desired by only 1 partner works at a time:
800m run
40 kettlebell swings
40 burpees
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optional:
bis,tris, & abs
sandbag carry
400m sled drag, moderate
Post results to comments.
Run, row, Assault Bike, and/or ski erg @ easy pace
Dynamic mobility work – coach-led
AMRAP in 20:00 w/a partner, trade off as desired by only 1 partner works at a time:
800m run
40 kettlebell swings
40 burpees
+
Optional:
Abs, bis, & tris of choice
Sled drag
Sandbag carry
Post result to comments.
Run, row, Assault Bike, and/or ski erg @ easy pace
10 alternating Turkish get-up + windmill
Every 2:00 for 12:00 (3 sets of each):
1st: 4-6 clean-grip Romanian deadlifts, 31X1
2nd: 6-8/side 1-arm DB shoulder press, 21X1
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Every 5:00 for 3 sets:
300m run
20 kettlebell swings, light & unbroken
10 burpees w/2-hand touch to target 6” above standing reach
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5:00-10:00 coach-led mobility work – 1-2 upper & 1-2 lower pieces
Post results to comments.
5:00-10:00 strongman sandbag play time – ground-to-lap, ground-to-shoulder, bear hug carry, bear hug squat, etc….
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A. Snatch-grip Romanian deadlift to mid-shin (use straps if thumbs are the limiter here), 5-5-5, 31X1; 2:30 rest
B. Shoulder-to-overhead, 3 x 7-10 touch-and-go @ shoulders if possible; 2:00 rest
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3 sets for even times:
500m row
20 burpees over the rower
400m run
5:00 walk rest
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Crossover Symmetry recovery
Post results to comments.
Run, row, Assault Bike, and/or ski erg @ easy pace
10 alternating Turkish get-up + windmill
Every :90 for 15:00 (5 sets of each):
1st: 1 halting snatch-grip deadlift w/:01 pause 1” off ground, finish lift, :03 descent
2nd: 6-12 strict handstand push-ups or 2-3 wall walk, smooth & controlled throughout
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3 rounds for sustainable reps:
:60 strict pull-ups or Australian pull-ups
:30 rest
:60 burpees
:30 rest
:60 Russian kettlebell swings, tough weight – should have to break 1-2 times during the :60
:30 rest
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5:00-10:00 coach-led mobility work – 1-2 upper & 1-2 lower pieces
Post results to comments.