Cincinnati Strength & Conditioning
Run, row, Assault Bike, and/or ski erg @ easy pace
Dynamic mobility work – coach-led
For time w/partner, trade off as needed w/only 1 working at a time:
80 DB ground-to-overhead or med ball to shoulders
100 row calories
120 burpees
+
Optional:
Abs, bis, & tris of choice
Sled drag
Sandbag carry
Post result to comments.
10:00 jump rope (doubles and triples) and freestanding handstand hold practice – keep hands within a 4′ x 6’ mat
+
For 10:00, use 1 bar and select weights within the range that you can adjust easily/quickly minute-to-minute:
Evens: 2 power snatches, 75-85% 1RM
Odds: 2 power cleans, 75-85%
+
For time w/partner, trade off as needed w/only 1 working at a time:
80 DB ground-to-overhead or med ball to shoulders
100 row calories
120 burpees
+
optional:
bis,tris, & abs
sandbag carry
400m sled drag, moderate
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: 2 snatch-grip deadlifts, 31X1
2nd: 5-10 strict handstand push-ups or 3-4 seated on floor DB shoulder presses
+
Every 5:00 for 3 even sets:
15 kettlebell swings, moderate unbroken
15 burpees
250/200m row
+
5:00-10:00 coach-led mobility work – 1-2 upper & 1-2 lower pieces
Post results to comments.
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets of [4-6/side light DB external rotations + 4-6/side pistols (to a bench if full range w/flat foot isn’t there yet)]
Every :90 for 12:00 (4 sets of each):
1st: 8-10 alternating forward lunges (bar on back) – quality movement over load
2nd: 15m/side 1-arm Farmer’s walk
+
3 rounds:
3:00 of [5 burpees + 10 pull-ups or Australian pull-ups + 5 burpees + 10 row calories]
3:00 rest
+
5:00-10:00 coach-led mobility work – 2-4 movements/positions
Post results to comments.
10:00 pistol & bar muscle-up practice
+
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
+
Every 10:00 for 3 sets – goal is even times across:
1200/1000m row
30 burpees or .6/.5 mile Assault Bike
+
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
+
Optional:
Abs, bis, & tris of choice
Post result to comments.