Cincinnati Strength & Conditioning
2:00 easy bike/row/ski/run
3 sets of (5 slow air Kang squats + :10-:20 passive hang from bar/rings)
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Every 2:30 for 15:00 (6 sets):
3 back squats, 40X1
*build from light/moderate to a final tough triple
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Every :60 for 10:00 (10 sets):
5 DB thrusters
5 strict pull-ups, CTB pull-ups, ring rows, or Australian pull-ups
*challenging loading/variations that allow for the work to be done in :30 each round
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5:00-10:00 coach-led mobility
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Dynamic mobility work – coach-led
AMRAP in 16:00 in teams of 2:
10 burpees
20 Russian kettlebell swings
40 double-unders
*partners trade off completed movements
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5 rounds not for time:
20 med ball Russian twists
10 tough alternating DB curl & presses
Post result to comments.
3 sets as warm-up:
3 DB Devil’s presses
5 squats w/DBs @ shoulders
7 ring rows or Australian pull-ups
Every :90 for 15:00 (5 sets of each):
1st: 1 squat clean
2nd: 5-10 strict pull-ups – band-assist if required to get 5 unbroken
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AMRAP in 10:00:
5 toes-to-bar
10 hand-release push-ups
15 air squats
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5:00-10:00 coach-led mobility
Post results to comments.
2 rounds as warm-up:
:30 hollow hold
:30 Sorensen hold
:30 hang from bar or rings
10:00 coach-led gymnastics practice of choice – pick 1-2 movements, preferably a push & pull, and alternate between them
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20:00 steady movement
:30/side star plank
30m/side heavy 1-arm Farmer’s walk
3 slow & controlled wall walks
300m row or 600m bike erg or .3 mile Assault/Echo Bike
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5:00-10:00 mobility work – coach-led
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For completion as warm-up:
2:00 row/bike/ski easy
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3 rounds easy:
10 light Russian kettlebell swings
10 alternating toe touches from plank
Every :90 for 15:00 (5 sets of each):
1st: 15m DB walking lunges w/DBs @ shoulders
2nd: 8-12 alternating DB rows from plank
*moderate loads w/perfect movement
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10:00 for near-max distance w/a partner, trade off as desired:
Row, bike, ski, or run
*if solo, perform 5 sets of :60 on and :60 off with the goal of maxing total distance
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5:00-10:00 mobility work – coach-led
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For completion as warm-up:
5 inchworms
15m walking lunges
:30 hollow rock
15m walking lunges
15 Russian kettlebell swings
Every 3:00 for 30:00 (10 sets):
3 touch-and-go deadlifts, light/moderate
5-10 push-ups
30 double-unders or :30 double-under practice
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5:00-10:00 coach-led mobility
Post results to comments.