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: 3 power clean singles (drop and re-set each rep)
2nd: 4-6 DB floor press, 3010
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Every :90 for 15:00 (5 sets):
1st: 10 tough kettlebell swings
2nd: 10 fast burpees w/2-hand tough to target 4-8” above standing reach
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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):
3-5 front squats, 40X1 – get in a little bit of easy double-under practice during the rest
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For time w/10:00 cap:
700m row
50 alternating reverse goblet lunges, moderate up to 53/35
30 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 mobility work – coach-led
AMRAP in 16:00 w/a partner, trade off all work as desired but only 1 partner works at a time:
100 pull-ups or perfect CTB Australian pull-ups
200 wall balls
400 double-unders
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a good old-fashioned perfect-plank-off – capped @ 10:00
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Optional:
bis & tris of choice
Post result 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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Every :90 for 12:00 (4 sets of each):
1st: 2 back squats building to end of a very tough double, 20X1
2nd: 2 weighted strict pull-ups, 21X0 or max up to :30 chin-over-bar or chest-to-bar
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For time:
250m row
15 burpees
25 kettlebell swings
15 burpees
250m row
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5:00-10:00 independent mobility work of choice
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.
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3 sets for reps:
:60 strict pull-ups or perfect CTB Australian pull-ups or muscle-ups
:60 rest
:60 overhead plate walking lunges
:60 rest
:60 row calories
:60 rest
:60 double-unders
:60 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 + 5 controlled scap push-ups)
10:00 to establish a tough single power clean
3:00 rest
10:00 to establish a tough single close-grip bench press (index fingers just inside the knurling), 21X1 – note the tempo, pause under tension w/bar touching chest
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AMRAP in 3:00:
10 kettlebell swings
10 burpees w/2-hand touch to target 4-8” above standing reach
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5:00-10:00 coach-led mobility work
Post results to comments.