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 Russian kettlebell swings)
A. DB rear foot elevated split squat, 3 x 6-8/leg, 30X0; begin a set every 2:00 (so L leg @ 00:00, R leg @ 02:00, L leg @ 04:00, and so on…)
+
AMRAP in 7:00:
7 toes-to-bar
7 DB thrusters, moderate/tough
21 double-unders or single-unders
+
5:00-10:00 mobility work – coach-led
Post results to comments.
3 sets not for time:
1-3 rope climbs
5-10 strict dips – ring or bar
30-60 unbroken double-unders
+
For 14:00:
Evens: 1 power snatch, 80-90% 1RM
Odds: 1 power clean, 80-90% 1RM
+
For time w/a partner, split all work as desired w/only 1 partner working at a time:
100 alternating 1-arm DB snatches
100 burpees
2000m row
+
optional:
bis, tris, abs
sandbag carry
400m sled drag, moderate
Post results to comments.
10:00 double-/triple-under & bar muscle-ups practice – alternate between the two w/rest between, nothing fatigued
+
A. Squat snatch clusters, 3 x 1.1.1.1.1 light/moderate; :10 between singles, 2:00 rest
B. Axle Pendlay rows, 3 x 6-8, 20X2 – :02 pause w/bar pinned to abdomen w/straight wrists; 2:00 rest
+
AMRAP in 3:00 – big, thorough warm-up for this:
Assault Bike calories
Post results to comments.
Run, row, Assault Bike, and/or ski erg @ easy pace
10 alternating Turkish get-up + windmill
A. Clean-grip deadlift, 8 x 3 @ 50-60% of last week’s heavy single (should feel light & fast throughout), 11X1; begin a set every :90
+
Every :60 for 15:00 (5 sets of each):
1st: 1-5 wall walks (should take roughly :30 to complete) or :30 front leaning rest on ground
2nd: 10 tough but unbroken kettlebell swings
3rd: :30 double-unders
+
5:00-10:00 coach-led mobility work – 1-2 upper & 1-2 lower pieces
Post results to comments.
A. Hang squat clean from below knees, 3-2-1; begin a set every 3:00
B. Front squat, build to a tough single for the day, 22X1
+
Every :60 for 21:00 (7 sets of each):
1st: 6-12 toes-to-bar
2nd: 12 unbroken wall balls, 30/20 to 10
3rd: :30 double-unders
+
3 sets not for time:
9-12 moderate reverse hypers
3-5 wall walks or 5-10 handstand push-ups – your choice strict or kipping
Post result to comments.
Run, row, Assault Bike, and/or ski erg @ easy pace
3 sets easy of (10 bird dogs + 10 dead bugs)
Every 3:00 for 3 sets:
2 tough front squats, from the ground if clean is proficient, otherwise from the rack
100m row hard!
+
Every 3:00 for 3 sets:
3 rounds of (5 kettlebell swings + 5 goblet squats)
+
AMRAP in 3:00:
100 double-unders or 150 single-unders
max burpees in remaining time
Post results to comments.
SCHEDULE NOTICE: there will be no 1000 class tomorrow due to us hosting a gymnastics clinic, but 0900 is still on!