Cincinnati Strength & Conditioning
Run, row, Assault Bike, and/or ski erg @ easy pace
3 rounds of(1/side Turkish get-up + :30 plank + :60 row/bike/ski easy)
A. Power clean & jerk, 10:00 to build to a moderate/tough single or 10 x 1 moderate beginning every :60
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AMRAP in 10:00:
10 front squats or goblet squats
10 alternating reverse lunges or goblet reverse lunges
20 pull-ups or Australian pull-ups
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5:00-10:00 coach-led mobility work
Post results to comments.
2 rounds as warm-up of [6 overhead squats @ 2211 + :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]
A. Back squat, 3-3-2-2, 40X1; begin a set every 2:30
B. Pendlay rows, 3 x 4-5, 1113 – bar just off ground @ bottom; begin a set 2:00
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3 sets for max calories:
2:00 of (10 push-ups + 10 burpees + max row/bike/ski calories in remaining time)
2:00 rest
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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 15:00 in teams of 3, each teammate completes a full round while the others rest:
12 deadlifts up to 155/105 or heavy Russian kettlebell swings
12 burpees
12 row calories or Assault Bike calories or ski erg calories
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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. Alternating front rack reverse lunges, 3 x 16-20 total (8-10/side); begin a set every 3:00
B. Alternating DB bench press (non-working arm stays at lockout), 3 x 10-12 total, 2111; begin a set every 3:00
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AMRAP in 6:00 (if you complete the round of 9 in under 6:00 then begin again @ 21):
21 DB thrusters, moderate
21 toes-to-bar
15 DB thrusters
15 toes-to-bar
9 DB thrusters
9 toes-to-bar
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5:00-10:00 coach-led mobility
Post results to comments.
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets easy of (10 DB Cuban presses + 5m bear crawl + 5m crab walk + 5m inch worm + 5m duck walk)
A. Clean & jerk OR snatch, 12 x 1 moderate (60-70% max) – no misses; begin a rep every :60
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3 rounds @ very easy pace – can cycle through row/bike/run/ski set-to-set:
:60 row, bike, run (200m), or ski erg
15m/side moderate 1-arm Farmer’s walk
:60 row, bike, run, or ski erg
15m/side moderate 1-arm KB overhead carry
:60 row, bike, run, or ski erg
15m/side moderate 1-arm KB front rack carry
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10:00 mobility work – coach-led
Post work & results to comments.
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets of (10 band dislocates + 10 band pull-aparts + 10 band behind-the-neck presses)
2 sets of (10 alternating side lunges + 5 scap pull-ups + 5 scap push-ups)
8:00 to establish a heavy front squat double
4:00 rest
8:00 to establish a heavy push press double
4:00 rest
6:00 of (10 double-unders + 10 kettlebell swings + 10 burpees + 20/10/10 + 30/10/10 + 40/10/10 and so on…)
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5:00-10:00 coach-led mobility work
Post results to comments.