Cincinnati Strength & Conditioning
Run, row, Assault Bike, and/or ski erg @ easy pace
5 rounds of(1/side Turkish get-up + 5 controlled scap push-ups)
Every :90 for 15:00 (5 sets):
1st: 1 power clean – build to a tough single
2nd: :30 perfect push-up, ring dip, or handstand accumulation
+
Every :60 for 12:00 (6 sets):
1st: 4-6 touch-and-go deadlifts, light/moderate – goal is efficient, solid movement over load
2nd: :30 front leaning rest on ground
+
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
AMRAP in 15:00 w/a partner, partners trade off completed movement (P1 10 toes-to-bar, P2 20 wall balls, P1 40 double-unders, P2 10 toes-to-bar, and so on…):
10 toes-to-bar
20 wall balls
40 double-unders or 80 single-unders
+
Optional:
Abs, bis, & tris of choice
Post result to comments.
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets of (10 band dislocates + 10 band pull-aparts + 10 jumping squats)
10:00 coach-led gymnastics practice – handstands, kipping, pistols, rope climb, etc.
+
Every 3:00 for 3 sets:
5 tough DB man-makers
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AMRAP in 8:00:
8 goblet squats
8 burpees
8 pull-ups or tough Australian CTB pull-ups
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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
2 sets easy of (5-10 strict pull-ups or ring rows + 10 KB goblet squats + 10 Russian kettlebell swings)
Every 3:00 for 15:00 (5 sets):
2-3 front squats, 40X1 – get in a little bit of easy double-under practice during the rest
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5 rounds for time:
10 alternating DB reverse lunges, tough
10 toes-to-bar or sit-ups
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5:00-10:00 mobility work – coach-led
Post results to comments.
Run, row, Assault Bike, and/or ski erg @ easy pace
Dynamic hip & shoulder mobility – coach’s choice
2 sets easy of [10 DB Cuban presses + :30 bottom of goblet squat hold]
A. Make-up strength work from Mon-Wed or weightlifting tech work, 15:00 to work on snatch, clean, or jerk positions – nothing above 65% max
B. Prowler/sled/strongman fun or make-up conditioning work if not in tomorrow
Post results to comments.
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets of (10 band dislocates + 10 band pull-aparts + 10 jumping squats)
10:00 coach-led gymnastics practice – handstands, kipping, pistols, rope climb, etc.
+
AMRAP in 15:00:
5 strict pull-ups or tough CTB Australian pull-ups
10 push-ups
15 air squats
OR
AMRAP in 15:00:
5 strict handstand push-ups
10 alternating pistols
15 strict pull-ups
+
5:00-10:00 coach-led mobility work
Post results to comments.