Cincinnati Strength & Conditioning
Run, row, Assault Bike, and/or ski erg @ easy pace
3 rounds of(1/side Turkish get-up + 10 controlled scap push-ups)
Every :90 for 15:00 (5 sets of each):
1st: 2-2-2-2-2 snatch-grip deadlifts, 31X1
2nd: 1-5 wall walks (manageable in :30-:45) or :30-:45 front leaning rest on rings
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2 sets for time(s):
200m run
10 burpees
20 Russian kettlebell swings, tough unbroken
10 burpees
200m run
5:00 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
Dynamic mobility work – coach-led
5 rounds for time w/a partner, split all work as desired:
20 wall balls
20 kettlebell swings
20 burpees
20 toes-to-bar
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5:00-10:00 coach-led mobility
Post result to comments.
3 rounds not for time:
12 plate halos
12 prone T rows
:30 bottom of push-up hold, 1-2” off ground
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A. Hang power clean, 6-3-5-2-4-1 all moderate, think it out ahead of time so that loads get heavier as reps decrease; rest as needed
B1. Clean-grip deadlift w/:01 pauses just off ground, just below the knees, and on the ground between reps, 1-1-1-1 perfect positions over load; :10 rest
B2. Elevator dips (:02-:05 pause @ top, middle, bottom, middle, top), 4 x 1; :90 rest
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5 rounds for time w/a partner, split all work as desired:
20 wall balls
20 kettlebell swings
20 burpees
20 toes-to-bar
+
gun show
Post results to comments.
3 rounds not for time:
12 plate halos
12 prone T rows
:30 bottom of push-up hold, 1-2” off ground
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A. Clean pull, build to the heaviest single that still feels clean-able
B1. Clean-grip deadlift w/:01 pauses just off ground, just below the knees, and on the ground between reps, 2-2-1-1 perfect positions over load; :60 rest
B2. :15 top of dip hold + :15 bottom of dip hold, 4 x 1; :60 rest
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21-15-9 for time w/a partner – P1 complete 21 squats, P2 21 squats, P1 21 burpees, P2 21 burpees, P1 21 pull-ups, P2 21 pull-ups, P1 21 sit-ups, P2 21 sit-ups, P1 15 squats, P2 15 squats, and so on…:
DB/KB goblet squats, heavy!
Pull-ups or Australian pull-ups
Burpees
Sit-ups
+
gun show
Post results to comments.
Run, row, Assault Bike, and/or ski erg @ easy pace
Dynamic mobility work – coach-led
21-15-9 for time w/a partner – P1 complete 21 squats, P2 21 squats, P1 21 burpees, P2 21 burpees, P1 21 pull-ups, P2 21 pull-ups, P1 21 sit-ups, P2 21 sit-ups, P1 15 squats, P2 15 squats, and so on…:
DB/KB goblet squats, heavy!
Pull-ups or Australian pull-ups
Burpees
Sit-ups
+
5:00-10:00 coach-led mobility
Post result to comments.
Run, row, Assault Bike, and/or ski erg @ easy pace
10 alternating Turkish get-up + windmills
Every :90 for 15:00 (5 sets of each):
1st: 2 clean-grip deadlifts beginning @ 90% clean max and adding a bit from there, 11X1
2nd: :30 handstand hold (plank on ring/ground if inversion isn’t solid)
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AMRAP in 8:00
8 kettlebell swings
8 burpees
32 double-unders
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5:00-10:00 coach-led mobility work
Post results to comments.