Cincinnati Strength & Conditioning
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets @ easy pace of (5 pull-ups + 10 push-ups + 15 air squats)
Every :90 for 15:00 (5 sets of each):
1st: 5/4/3/2/1 front squats – 1st set 5, 2nd 4… 5th is a heavy single
2nd: 6-8 alternating DB rows from plank
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AMRAP in 8:00:
8 toes-to-bar
8 DB thrusters, tough
40 double-unders or single-unders
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5:00-10:00 mobility work – coach-led
Post results to comments.
A. Front squat, 2-2-2-2-2 build so only last double is tough; begin a set every 3:00
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3 sets for reps, pick up where you left off:
2:00 of (5 muscle-ups + 10 DB thrusters @ 50/35/hand + 50 double-unders)
:60 rest
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Every 3:00 for 3 sets:
:60 row hard
200m run
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10:00 easy cool-down and/or mobility
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A. Front squat, 3-3-3-3-3 build so only last triple is tough; begin a set every 3:00
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3 sets:
3-5 muscle-ups
9-15 handstand push-ups
:60 rest
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For time – begin immediately after final :60 rest from the 3 rounder:
50 double-unders
50 row calories
50 wall balls, 30/20 to 10/9
50 double-unders
OR
500m row
40 wall balls, 30/20 to 10/9
300m row
20 wall balls
100m row
Post results 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 :90 for 15:00 (10 sets)
1 squat clean
1 front squat
1 shoulder-to-overhead – any style
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AMRAP in 6:00:
135 double-unders or single-unders
45 kettlebell swings, up to 53/35
max burpees in remaining time
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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
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)
A. Front squats, 5-5-5 all moderate/tough; begin a set every 3:00
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15:00 @ 70-80% effort – nice and steady:
5 strict pull-ups
10 wall balls @ 20/14 to 10/9 or 10 KB goblet squats
15 hard pulls on the rower – don’t worry about spm/calories/meters, just generating power
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5:00 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 15:00 (5 sets of each):
1st: 3 front squats or overhead squats (only if mobility allows for quality bottom of squat & overhead positions), from the ground
2nd: 6-12 tough upper body pulls – Australian, pull-up, CTB, muscle-up, etc.
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3 sets for reps:
:60 wall balls
:60 double-unders
:60 rest
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5:00-10:00 coach-led mobility work
Post results to comments.