Cincinnati Strength & Conditioning
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets easy of (10 DB Cuban presses + 5m bear crawl + 5m crab walk + 5m inch worm + 5m duck walk)
10:00 coach-led gymnastics practice – kipping variations, pistol balancing, handstand walking, etc.
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A. Clean & jerk OR snatch, 10 x 1 moderate (60-70% max) – no misses; begin a rep every :60
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3 sets:
500m row @ 85% effort – fastest sustainable pace
2:00 walk rest
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5:00-10:00 mobility work – coach-led
Post work & results to comments.
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets of (10 band dislocates + 10 band pull-aparts + 10 band behind-the-neck presses)
2 sets of (10 alternating side lunges + 5 scap pull-ups + 5 scap push-ups)
Every :90 for 12:00 (4 sets of each):
1st: max strict pull-ups (add a little weight if you know you’ll get 10+) OR 3 pull-up negatives w/:05 controlled descent
2nd: 15m/side heavy 1-arm DB/KB overhead carry
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Every :60 for 8:00 (4 sets of each):
1st: 10-15 unbroken wall balls
2nd: :30 row hard
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For time:
400m heavy 1-arm Farmer’s walk, switch sides as desired but goal is to keep the DB/KB off the ground
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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
3 rounds of(1/side Turkish get-up + :30 plank + :60 row/bike/ski easy)
A. Single-leg Romanian deadlifts, 3 x 6-8/side, 2111 – priority is position, not absolute load, ensure the movement is a hip hinge rather than a rounding of the back or deep knee bend; :90 between sides
B. Shoulder press, 5-5-5, 21X1; begin a set every 2:00
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3 rounds for time w/9:00 cap:
6 wall walks
18 Russian kettlebell swings – you pick the weight
54 double-unders
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5:00-10:00 coach-led mobility work
Post results to comments.
30:00-60:00 unplugged hike and/or 30:00-60:00 mobility work of choice
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets easy of (10 bird dogs + 10 dead bugs + :05/side 1-arm passive hang from bar or ring + 15m unweighted walking lunges)
A. Thrusters (from the rack), 3-3-3-3-3; begin a set every 2:00
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For reps:
5:00 strict pull-ups, muscle-ups (bar or ring), or very tough CTB Australian pull-up
5:00 rest
For time w/5:00 cap:
100 wall balls, 20/14 to 10/9
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5:00-10:00 coach-led mobility
Post results to comments.
30:00-60:00 aerobic recovery work of choice
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30:00 mobility work of choice