Cincinnati Strength & Conditioning
Run, row, Assault Bike, and/or ski erg @ easy pace
10 alternating Turkish get-up + windmill
A. 1 power clean + 1 hang power clean, 1 moderate every :60 for 8 sets or 8:00 to build to a tough set if feeling good
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Every 3:00 for 5 sets:
10 push-ups or rings dips (if very efficient)
10 kettlebell swings, tough unbroken
200m run
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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
Dynamic mobility work – coach-led
5:00-10:00 muscle-up and/or handstand walk practice – coach led
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For time w/a partner, split all work as desired w/only 1 working at a time:
400m run
3 rounds of (21 kettlebell swings + 21 burpees)
400m run
3 rounds of (15 kettlebell swings + 15 burpees)
400m run
3 rounds of (9 kettlebell swings + 9 burpees)
400m run
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Optional:
Abs, bis, & tris of choice
Post result 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)]
3 rounds for time:
16 alternating reverse lunges (bar on back), 95/65
32 row calories
64 double-unders or single-unders
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Not for time:
400m sandbag or medball carry (not run), alternate shoulders every 100m
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5:00-10:00 coach-led mobility work – 2-4 movements/positions
Post results to comments.
Run, row, Assault Bike, and/or ski erg @ easy pace
10 alternating Turkish get-up + windmill
Quick kettlebell swing review + find weight for conditioning piece
A. 1 clean high pull + 1 power clean, 8 x 1; :10 between movements, begin a set every :90
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For time:
400m run or .5 mile Assault Bike
30 kettlebell swings
90 double-unders or 180 single-unders
30 kettlebell swings
400m run or .5 mile Assault Bike
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5:00-10:00 coach-led mobility work – 1-2 upper & 1-2 lower pieces
Post results to comments.