Cincinnati Strength & Conditioning
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets easy of (5/side unsupported 1-arm KB row + 10 kettlebell swings)
Every 2:00 for 12:00 (3 sets of each):
1st: 6-8 KB goblet squats, 2211 – be strict on the tempo
2nd: :60 front leaning rest on ground (elbows or hands)
+
AMRAP in 10:00:
12 toes-to-bar or sit-ups
16 alternating reverse goblet squats or alternating pistols
48 double-unders or 96 single-unders
+
5:00-10:00 mobility work – coach-led
Post results to comments.
3 sets not for time:
15m/side 1-arm bottoms up kettlebell carry
30-60 unbroken double-unders
+
Every :90 for 15:00 (5 sets of each):
Evens: 1 squat snatch w/:01 pause in hole before completing the lift
Odds: 1 squat clean w/:01 pause in hole before completing the lift
+
AMRAP in 20:00 w/a partner, split all work as desired w/only 1 partner working at a time:
20 row calories or 20 bike calories or 200m run
20 handstand push-ups
20 CTB pull-ups
20 wall balls, 30/20 to 10/9
+
optional:
bis, tris, abs
sandbag carry
400m sled drag, moderate
Post results to comments.
3 rounds not for time:
3-6 dragon flags
30-60 double-unders
+
A. Squat snatch, build quickly to a tough single (not a true max), then drop to 85% of that and accumulate 4-8 more singles according to feel; rest as needed
+
3 sets:
:60 moderate/tough DB man-makers (1 = 1 push-up + 1/side row + 1 thruster)
:60 rest
+
Every 4:00 for 4 sets:
:25 Assault Bike @ 95-97% effort
+
3 sets not for time:
10-15 glute-ham sit-ups
10-15 unweighted hip extensions
Post results to comments.
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets easy of (5/side unsupported 1-arm KB/DB row + 5/side light 1-arm kettlebell swings)
A. DB rear foot elevated split squat test, 12:00 to build to an 8RM/leg, 30X0 – long-term goal is 8 reps/leg holding .33 body weight in each hand
+
AMRAP in 10:00:
10 pull-ups or Australian pull-ups
20 wall balls
40 double-unders or 80 singles
+
5:00-10:00 mobility work – coach-led
Post results to comments.
A. Squat clean from block (bar around just below knees), build quickly to a moderate single – no misses
B. Front squat, 2-2-2-2 building so only last two sets are tough, 20X1; 3:00 rest
+
AMRAP in 10:00:
10 strict pull-ups
20 wall balls, 30/20 to 10/9
40 double-unders
+
3 sets not for time:
10-15 moderate reverse hypers
max perfect L-sit on parallettes or on floor
Post result to comments.
3 sets not for time:
1/side tough Turkish get-up
30-60 unbroken double-unders
+
Every :90 for 15:00 (5 sets of each):
Evens: 1 squat snatch w/:01 pause in hole before completing the lift
Odds: 1 power snatch w/:01 pause @ catch before completing the lift
+
10 rounds for time w/a partner, split all work as desired but only 1 partner works @ a time:
500m row or .6 mile Assault Bike or 500m ski erg or 400m run
15 burpees
+
optional:
bis, tris, abs
sandbag carry
400m sled drag, moderate
Post results to comments.