Cincinnati Strength & Conditioning
10:00 as warm-up:
Run, row, Assault Bike, and/or ski erg @ easy pace
Dynamic mobility work – coach-led
10:00 muscle-up and/or handstand walk practice – coach led
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4 rounds for time w/a partner, partners trade off completed rounds:
250m row
15 burpees
25 kettlebell swings
15 burpees
250m row
+
Optional:
Abs, bis, & tris of choice
Post result to comments.
10:00 as warm-up:
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets easy of [:10-:20 passive hang from bar (1-arm if possible) + 5/side kettlebell snatch]
For 14:00:
Evens: 1-2 power clean singles, start moderate and build to heavy
Odds: 1-2 wall walks or :10-:20 handstand hold
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10:00 @ 80%:
200m run or 250m row
10 kettlebell swings
10 burpees
Post results to comments.
10:00 as warm-up:
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets easy of [:10-:30 2-arm passive hang from bar + :10-:30 tripod or headstand hold]
A1. Back squat, 3-3-3-3, 20X1; :60 rest
A2. 1-arm DB row, 4 x 3-4/arm, 20X0; no rest between arms, :60 rest
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2 sets for reps:
3:00 strict pull-ups or very tough, perfect Australian pull-ups
2:00 wall balls, 20/14 to 10/9
:60 double-unders
:60 rest
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1 set:
max/side side plank up to :90
Post results to comments.
10:00 as warm-up:
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets easy of [5-10 toes-to-bar + 20 walking lunges]
5:00-10:00 muscle-up and/or handstand walk practice – coach led
+
For time w/a partner, split reps as desired but only 1 partner works at a time:
120 hand-release push-ups or 60 handstand push-ups
400m DB Farmer’s walk, heavy!
120 DB anchored sit-ups
120 row calories
+
Optional:
Abs, bis, & tris of choice
Post result to comments.
10:00-15:00 as warm-up:
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets easy of [:10-:30 2-arm passive hang from bar + :10-:30 tripod or handstand hold against wall]
Thruster tech work – coach-led
A1. Back squat, 5-5-5, 20X1; :60 rest
A2. 1-arm DB row, 3 x 4-5/arm, 20X0; :30 between arms, :60 rest
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3 rounds for time:
21 row calories
15 toes-to-bar
9 thrusters, heavy up to 135/95 – use DBs if there are any front rack limitations
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3 sets:
:20-:30/side star plank
Post results to comments.
10:00 as warm-up:
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets easy of [5-10 strict toes-to-bar + 5-10 hand-release push-ups + 10 air squats]
5:00-10:00 muscle-up and/or handstand walk practice – coach led
+
10 rounds for time w/a partner, split reps as desired but only 1 partner works at a time:
250m row, 200m run, or 15/10 Assault Bike calories
15 pull-ups
15 wall balls, 20/14 to 10/9′
+
Optional:
Abs, bis, & tris of choice