Cincinnati Strength & Conditioning
3 rounds of(1/side Turkish get-up + :30/side plank + :60 row/bike/ski easy)
A. Back squat, 3-3-3, 20X1; begin a set every 3:00
B. Australian CTB pull-ups, 10-10-10, 20X1 – more reps & different tempo this week…; begin a set every 2:00
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2 rounds for time w/10:00 cap:
400m run
40 air squats
20 toes-to-bar or 20 anchored sit-ups w/fingers touching temples throughout
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5:00-10:00 coach-led mobility work
Post results to comments.
2 rounds as warm-up of [3 overhead squats @ 5511 + :05 chin-over-bar hold + :05 hang from bar w/elbows @ 90 degrees + :05 dead hang + 200m jog or row or bike or ski erg]
Every :90 for 12:00 (4 sets of each):
1st: 3 clean-grip deadlifts, 31X1
2nd: 5-8 DB push presses
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10:00 @ steady grind effort – focus on quality movement throughout, not the most possible reps:
7 DB deadlifts, tough – both heads of DBs touch ground outside feet
30m DB Farmer’s walk – same DBs
30m bear crawl
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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
For time in teams of 3, w/only 1 person working at a time (work HARD, recover, repeat…):
150 row calories
150 burpees
1500m run
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5:00-10:00 coach-led mobility
Post result to comments.
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets easy of (10 bird dogs + 10 dead bugs + :10 2-arm passive hang from bar + 10 wall balls w/:01 hold @ bottom)
A. Front squats, 8 x 3 moderate (55-65% of max), 10X1 – emphasis on speed coming out of the hole; begin a set every :60
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3 rounds for reps:
:60 strict pull-ups, can use minimal band assistance today OR opt for accumulating supinated chin-over-bar hold in the :60
:60 rest
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AMRAP in 7:00:
Double-unders, begin every minute (including the first) with 7 heavy DB thrusters
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5:00-10:00 coach-led mobility
Post results to comments.
3 rounds as warm-up:
1/side Turkish get-up
:30 plank on forearms
:60 row/bike/ski easy or 200m run
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A. Back squat, 3 x 3-5, 20X1; begin a set every 3:00
B. Australian CTB pull-ups, 5-5-5, 20X2 – set up bar at a height that makes 5 perfect-tempo reps challenging (lower = tougher), ensure that chest is held tightly to the bar @ the top; begin a set every 2:00
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3 rounds for time:
300m run
21 wall balls
12 toes-to-bar
+
5:00-10:00 coach-led mobility work
Post results to comments.
2 rounds as warm-up of [3 overhead squats @ 5511 + :05 chin-over-bar hold + :05 hang from bar w/elbows @ 90 degrees + :05 dead hang + 200m jog or row or bike or ski erg]
Every 2:00 for 12:00 (3 sets of each):
1st: 4-6 clean-grip deadlifts, 3111
2nd: 7-10 DB push presses
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10:00 @ high effort – focus on quality movement throughout, not the most possible reps:
10 DB deadlifts, tough
15m bear crawl
30 double-unders
15m bear crawl
+
5:00-10:00 mobility work – coach-led
Post results to comments.