Cincinnati Strength & Conditioning
2 sets easy of (5 DB Cuban presses + 10m crab walk + 10m inch worm + 10m duck walk)
10:00 gymnastics skill work of choice – still coach led
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Every 2:30 for 20:00 (8 sets):
3 cleans or 3 clean & jerks or 3 snatches @ 50-70% max – work on something you didn’t hit yesterday
30m bear crawl, slow & controlled
30m Farmer’s walk
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5:00-10:00 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)
A. Power clean or power snatch (if overhead position is solid), 10 x 1 moderate across or building to a heavy single; begin a rep every :60
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For completion @ 80% aerobic – steady & sustainable throughout:
5:00 of [10 burpees + 10 row calories]
2:00 rest
5:00 of [40 double-unders + 2 alternating Turkish get-ups]
2:00 rest
5:00 of [10 alternating DB rows from plank + 10 box jumps w/step-down or alternating step-ups]
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5:00-10:00 coach-led mobility work
Post results to comments.
2 rounds of(2/side Turkish get-up + 10/side side plank rotations + :60 row/bike/ski easy or 200m jog)
A. Front squat, 5-5-5 all tough, 22X1; begin a set every 2:30
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3 sets:
:30 strict pronated pull-ups (band assisted if needed today)
:30 rest
:30 jumping switch lunges OR :30 alternating box step-up @ 24/20 – smooth/controlled reps either way
:30 rest
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For time:
50 row/bike/ski calories
50 wall balls, 20/14
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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 @ 3311 + :05 chin-over-bar hold + :05 hang from bar w/elbows @ 90 degrees + :05 dead hang + 200m jog or :60 row/bike/ski]
Every :90 for 12:00 (4 sets of each):
1st: 3 snatch-grip deadlifts, 3131
2nd: 6 seated DB Arnold presses, 21X1
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2 rounds for total reps:
2:00 of [200m run + max kettlebell swings in remaining time]
:60 rest
2:00 of [200m run + max burpees in remaining time]
2:00 rest
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5:00-10:00 mobility work – coach-led
Post results to comments.
looooooooong, unplugged hike and/or swim/bike/row/ski and 30:00-60:00 mobility work of choice
Run, row, Assault Bike, and/or ski erg @ easy pace
Dynamic mobility work – coach-led
AMRAP in 20:00 in teams of 2, alternating completed stations:
Station 1: 30 double-unders + 10 wall balls
Station 2: 200m run OR 250m row
Station 3: 10 toes-to-bar + 10 push-ups OR 15 sit-ups + 10 push-ups
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5:00-10:00 coach-led mobility
Post result to comments.