Cincinnati Strength & Conditioning
Run, row, Assault Bike, and/or ski erg @ easy pace
2 rounds @ easy pace of (:10 chin-over-bar hold + 10 push-ups + 15 air squats)
A. 1&1/4 front squats, 5-5-5-5; begin a set every 3:00
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Every :90 for 18:00 (4 sets of each):
1st: :45 L-sit or hollow hold/rock
2nd: :45 strict pull-ups or tough Australian pull-ups
3rd: :45 row w/feet out of straps
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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
2 sets of (10 scap pull-ups + 10 overhead barbell shrugs + 10 scap push-ups + :30/side light sleeper stretch)
Every 3:00 for 15:00 (5 sets):
2-3 strict pull-ups (add weight if 3 is easy) or max chin-over-bar hold up to :30
8 alternating barbell front rack reverse lunges (bar starts on the ground), moderate & controlled (should be a bit heavier than last week)
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For time w/a 10:00 cap:
40 wall balls, 20/14
400m run w/wall ball, 20/14
40 pull-ups or Australian pull-ups
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5:00-10:00 coach-led mobility work
Post results to comments.
Run, row, Assault Bike, and/or ski erg @ easy pace
10 alternating Turkish get-up + windmills
Every :90 for 15:00 (5 sets of each):
1st: 2 clean-grip deadlifts beginning @ 90% clean max and adding a bit from there, 11X1
2nd: :30 handstand hold (plank on ring/ground if inversion isn’t solid)
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AMRAP in 8:00
8 kettlebell swings
8 burpees
32 double-unders
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5:00-10:00 coach-led mobility work
Post results to comments.
Run, row, Assault Bike, and/or ski erg @ easy pace
2 rounds @ easy pace of (5 pull-ups + 10 push-ups + 15 air squats)
Every 3:00 for 12:00 (4 sets):
4/3/2/1 front squats, 22X1 – 1st set 4, 2nd set 3… 4th is a heavy single
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Every :90 for 18:00 (4 sets of each):
1st: :45 L-sit or hollow hold
2nd: :45 tough alternating DB rows from plank
3rd: 200m run
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5:00-10:00 mobility work – coach-led
Post results to comments.
3 rounds not for time:
12/side 1-arm DB scap retractions
12/side 1-arm DB scap protractions
:30/side easy sleeper stretch
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A. Squat clean from :02 pause just below knees, build to a moderate single – no misses, no grinding out of the hole
B1. Front squat, 5-5-5 building to a tough set; :60 rest
B2. 1-arm DB row, 3 x 6-8/side, 20X2; :30 between sides, :60 rest
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Every :90 for 22:30 (5 sets of each):
1st: max (-1) unbroken strict pull-ups or max chin-over-bar hold up to :30
2nd: :45 L-sit or hollow hold
3rd: 200m run
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Not for time:
200m 1-arm DB overhead carry, tough – switch sides as needed
Post results to comments.
long, unplugged hike or swim and/or mobility work of choice
Post results to comments.