Cincinnati Strength & Conditioning
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets easy of [:30 freestanding handstand or tripod or nose-to-wall hold + 10-15 light kettlebell swings]
Every :90 for 12:00 (4 sets of each):
1st: 2-3 back squats, 31X1
2nd: 15m/side 1-arm Farmer’s walk
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10:00 @ 80%:
20/15 row calories or 200m run or .4 mile Assault Bike
30 air squats
40 double-unders or 80 single-unders
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5:00-10:00 mobility work – coach-led
Post results to comments.
10:00 jump rope & freestanding handstand hold practice – keep hands within a 4′ x 6’ mat
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For 12:00, use 1 bar and select weights within the range that you can adjust easily/quickly minute-to-minute:
Evens: 1 squat snatch, 80-90% 1RM
Odds: 1 squat clean, 80-90% 1RM
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AMRAP in 18:00 w/a partner, trade off as desired by only 1 partner works at a time:
20 CTB pull-ups
20 wall balls, 30/20 to 10′
20 row calories
200m run
30 pull-ups
30 wall balls
30 row calories
300m run
40 pull-ups
40 wall balls
40 row calories
400m run
and so on…
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optional:
bis,tris, & abs
sandbag carry
400m sled drag, moderate
Post results to comments.
10:00 jump rope & freestanding handstand hold practice – keep hands within a 4′ x 6’ mat
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For 10:00, your choice squat or power, use 1 bar and select weights within the range that you can adjust easily/quickly minute-to-minute:
Evens: 1 snatch, 80-90% 1RM
Odds: 1 clean, 80-90% 1RM
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AMRAP in 20:00 w/a partner, trade off as desired by only 1 partner works at a time:
800m run
40 kettlebell swings
40 burpees
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optional:
bis,tris, & abs
sandbag carry
400m sled drag, moderate
Post results to comments.
10:00 jump rope (doubles and triples) and freestanding handstand hold practice – keep hands within a 4′ x 6’ mat
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For 10:00 – set up 2 bars here or select weights within the range than can adjust easily/quickly minute-to-minute:
Evens: 2-3 power snatches, 70-80% 1RM
Odds: 2-3 power cleans, 70-80%
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AMRAP in 15:00 w/a partner, partners alternate completed rounds throughout:
15 row or Assault Bike calories
12 alternating DB snatches or med ball to shoulder
9 burpees
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optional:
bis,tris, & abs
sandbag carry
400m sled drag, moderate
Post results to comments.
Run, row, Assault Bike, and/or ski erg @ easy pace
Dynamic mobility work – coach-led
5:00-10:00 muscle-up and/or handstand walk practice – coach led
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3 rounds for time w/a partner, trade off as needed but only 1 partner works at a time:
60 wall balls
60 row calories
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Optional:
Abs, bis, & tris of choice
Post result to comments.
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets of [4-6/side light DB external rotations + 4-6/side pistols (to a bench if full range w/flat foot isn’t there yet)]
Every :60 for 12:00 (4 sets of each):
1st: 10m KB/DB goblet walking lunges, heavy
2nd: 3 wall walks or :30 handstand against wall or tripod headstand hold
3rd: :30 strict toes-to-bar or anchored abmat sit-ups w/hands touching temples throughout or glute-ham sit-ups
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AMRAP in 10:00:
2000m row
max double-unders in remaining time
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5:00-10:00 coach-led mobility work – 2-4 movements/positions
Post results to comments.