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: 3-4 back squats, 20X1
2nd: 15m/side 1-arm Farmer’s walk, heavy!
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AMRAP in 10:00:
5 toes-to-bar
10 push-ups
15 air squats
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5:00-10:00 mobility work – coach-led
Post results 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:
5 moderate/tough front squats, from the ground if clean is proficient, otherwise from the rack
10 hard pulls on the rower
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Every 3:00 for 3 sets:
15 moderate/tough Russian kettlebell swings
10 burpees as fast as possible
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3 rounds for reps:
:30 push-ups
:30 rest
:30 sit-ups
:30 rest
Post results to comments.
Run, row, Assault Bike, and/or ski erg @ easy pace
10 alternating Turkish get-up + windmill
Every :90 for 12:00 (4 sets of each):
1st: 2 halting clean-grip deadlifts – :01 pause 1” off the ground, complete lift, :03 descent, :10 between reps
2nd: 5/side 1-arm DB push press, 21X1
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2 rounds for reps:
:60 kettlebell swings – you pick the weight
:60 rest
:60 hand-release push-ups or handstand push-ups if proficient
:60 rest
:60 double-unders
:60 rest
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5:00-10:00 coach-led mobility work – 1-2 upper & 1-2 lower pieces
Post results to comments.
3 sets not for time:
5-10m handstand walk or :30 tripod headstand hold
5 dragon flags
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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 power snatch, 80-90% 1RM
Odds: 1 power 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 kettlebell swings
20 burpees
20 row calories
200m run
30 kettlebell swings
30 burpees
30 row calories
300m run
40 kettlebell swings
40 burpees
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.
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets of (6-8/side light DB external rotations + 5-6/side pistols or shrimp squats)
A. Turkish get-ups, 4 x 1/side tough, slow, & controlled; begin a side every :90
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4:00 of (10 strict pull-ups + 10 wall balls)
4:00 rest
4:00 of (10 DB alternating reverse lunges + 30 double-unders or single-unders)
4:00 rest
4:00 of (200m run + 15 light kettlebell swings)
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5:00-10:00 coach-led mobility work – 2-4 movements/positions
Post results to comments.
5:00-10:00 1-arm KB overhead squat & bar muscle-up practice – nothing under fatigue
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A. Squat clean clusters, 5 x 1.1.1 starting light & building so last set is moderate; :10 between singles, 3:00 rest
B. 1-arm DB rows, 3 x 7-10/side, no tempo as heavy as possible; :45 between sides
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10:00 starting @ warm-up pace and building so that only last couple minutes are @ moderate effort:
10 toes-to-bar
10 alternating KB goblet reverse lunges
10 kettlebell swings, same KB you use for lunges
10 burpees
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2 sets:
:35 prowler sprint outside
4:55 walk rest
Post results to comments.