Cincinnati Strength & Conditioning
Run, row, Assault Bike, and/or ski erg @ easy pace
Dynamic mobility work – coach-led
5 rounds for time w/a partner, trade off all work as desired w/only 1 partner working at a time:
400m run
20 wall balls
20 pull-ups
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17.5 coach-led movement prep/tech work – review the event standards, this is your time to get clarification and coaching on the movements/event
Post result to comments.
Run, row, Assault Bike, and/or ski erg @ easy pace
3 sets easy of (10 bird dogs + 10 dead bugs + :10 2-arm passive hang from bar)
Every 3:00 for 5 sets:
3/2/1/1/1 power cleans or power snatches (1st set 3, 2nd 2, last 3 are singles) – all sets moderate/tough w/no danger of missing
3-6 strict handstand push-ups or 1-3 wall walks or 10 hand-release push-ups
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For time:
50 double-unders
10 kettlebell swings
10 burpees
30 double-unders
10 kettlebell swings
10 burpees
10 double-unders
10 kettlebell swings
10 burpees
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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
Dynamic hip & shoulder mobility – coach’s choice
2 sets easy of (10 DB Cuban presses + :30 bottom of goblet squat hold)
A. Make-up strength work from Mon-Wed or weightlifting tech work, 15:00 to work on snatch, clean, or jerk positions – nothing above 65% max
B. Prowler/sled/strongman fun or make-up conditioning work if not in tomorrow
Post 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 (:05-:10/side bottom of pistol hold + 5 scap pull-ups + :30 plank on ground)
Every :90 for 15:00 (5 sets of each):
1st: 1 tough thruster – no rack, bar starts from the ground
2nd: 4-8 STRICT toes-to-bar or hanging knee raises – be perfect on these, no swing to generate momentum, should be very challenging for most
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3 sets, emphasis on high breathing coming off the rower/bike/ski erg and going right into thrusters:
:60 row, bike, or ski erg @ high effort
:60 DB thrusters
:60 rest
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5:00-10:00 coach-led mobility work
Post results to comments.
Run, row, Assault Bike, and/or ski erg @ easy pace
3 rounds of(1/side Turkish get-up + 10 controlled scap push-ups)
Every :90 for 9:00 (3 sets/side):
1st: 4-5/side 1-arm DB bench press, L arm
2nd: 4-5/side 1-arm DB bench press, R arm
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3 rounds for even reps:
:90 strict pull-ups
:60 alternating reverse DB lunges (DB at sides)
:30 double-unders
:60 rest
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2 rounds:
:30 L side plank
:30 plank
:30 R side plank
:30 plank
:60 rest
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5:00-10:00 coach-led mobility work
Post results to comments.
long, unplugged hike and/or 30:00-60:00 mobility work and/or food prep… Set yourself up for a great week!