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
+
5:00-10:00 mobility work – coach-led
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, 3 x 1.1.1.1.1 starting light & building so last set is moderate; :10 between singles, 3:00 rest
B. 1-arm DB rows, 3 x 9-12/side, no tempo as heavy as possible; :45 between sides
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10:00 @ 70% – save the intensity for the prowler:
10 strict pull-ups
5/side 1-arm KB front rack squat, goal is 70/53
10 kettlebell swings, same KB you use for squats
40 double-unders, unbroken more important than total rounds completed
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3 sets:
:30 prowler sprint outside
4:30 walk rest
Post results to comments.
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets of (8-10/side light DB external rotations + 4-5/side pistols or shrimp squats)
A. Turkish get-ups, 4 x 2/side slow & controlled; begin a side every :90
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4:00 of (10 toes-to-bar + 40 double-unders)
4:00 rest
4:00 of (10 KB goblet squats + 10 kettlebell swings)
4:00 rest
4:00 of (400m run + max in remaining time of alternating DB rows from plank)
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5:00-10:00 coach-led mobility work – 2-4 movements/positions
Post results to comments.
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets easy of [5-10 strict toes-to-bar + 10-15 light kettlebell swings]
Every :90 for 12:00 (4 sets of each):
1st: 3-4 back squats, 31X1
2nd: :30 nose-to-wall, tripod headstand hold, or freestanding handstand hold
+
AMRAP in 10:00:
max CTB pull-ups, pull-ups, or muscle-ups w/200m run or .4 mile Assault Bike every time you come off the bar
or
AMRAP in 10:00:
10 perfect Australian pull-ups
200m run or .4 mile Assault Bike
+
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 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
+
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
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
+
Optional:
Abs, bis, & tris of choice
Sled drag
Sandbag carry
Post result to comments.