Cincinnati Strength & Conditioning
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets easy of (5/side unsupported 1-arm KB row + 5/side 1-arm Russian kettlebell swings)
Every :60 for 15:00 (5 sets of each):
1st: 15m goblet walking lunges
2nd: :30 row @ 90% aerobic effort – easily sustainable
3rd: :30 front leaning rest on ground or rings
+
AMRAP in 6:00:
10 strict pull-ups or challenging CTB Australian pull-ups
30 double-unders
+
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 in 20:00 w/a partner, split all work as desired w/only 1 partner working at a time:
100 row calories
100 double-unders
100 kettlebell swings
100 double-unders
+
Optional:
Abs, bis, & tris of choice
Sled drag
Sandbag carry
Post result to comments.
3 sets not for time:
1-3 rope climbs
:10-:15 L-sit on parallettes or floor
15m/side 1-arm bottoms up kettlebell carry
+
A. Power clean, 20 x 1 @ 80-90% 1RM; begin a rep every :30
+
AMRAP in 20:00 w/a partner, split all work as desired w/only 1 partner working at a time:
100 row calories
100 double-unders
100 kettlebell swings
100 double-unders
+
optional:
bis, tris, abs
sandbag carry
400m sled drag, moderate
Post results to comments.
3 rounds not for time:
6-12 strict pull-ups
30-60 double-unders
+
A. Squat snatch, build quickly to a tough single (not a true max)
+
For time:
20 squat snatches, 75% of A
+
Every 5:00 for 3 sets:
:30 Assault Bike @ 95-97% effort
+
3 sets not for time:
15 glute-ham sit-ups
15 unweighted hip extensions
Post results to comments.
3 sets not for time:
6 med ball over shoulder, light/moderate
6/side DB shoulder press from bottom of lunge (forward leg opposite of working hand), 21X1
+
A. Split jerk, 10:00 light/moderate tech work
B. 1 clean-grip deadlift + 1 clean pull, 5 x 1 @ 95-105% of clean max; begin a set every 2:00
+
Every 5:00 for 5 sets:
500m row
:45 double KB front rack hold, 53/35/hand OR :30 sandbag or med ball bear hug hold, tough
40 double-unders
Post results to comments.
A. Squat clean from blocks (bar just off ground), build to a moderate single – no misses
B. Front squat, 2-2-2-2 building so only last double is tough, 20X1; 3:00 rest
+
AMRAP in 10:00:
12 toes-to-bar
16 alternating pistols
48 double-unders
+
3 sets not for time:
9-12 moderate reverse hypers
:30/side plank
Post result to comments.