Cincinnati Strength & Conditioning
Run, row, Assault Bike, and/or ski erg @ easy pace
2 rounds of(2/side Turkish get-up + 10 push-ups @ 20X1 + 200m run)
Every 2:00 for 12:00 (6 sets of each):
1 clean high pull
3 power cleans (can drop and re-set between all reps)
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4 sets for reps:
2:00 of [300m row + max burpees in remaining time]
2:00 rest
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5:00-10:00 coach-led mobility work
Post results to comments.
3 rounds not for time:
12 DB Cuban presses
12 band pull-aparts
12 band passthroughs
12 behind-the-neck band presses
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A. Snatch-grip Romanian deadlift, 2-2-2-2-2, 3111; begin a set every 2:00
B. 1-arm DB bench press, 3 x 7-10/side, 40X1; :30 between sides
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For reps, pace for near-full recovery each set:
2:00 of [15 power cleans @ 135/95 + max burpees in remaining time]
2:00 rest
2:00 of [300m run + max burpees in remaining time]
2:00 rest
2:00 of [250m ski erg + max burpees in remaining time]
2:00 rest
2:00 of [.5 mile Assault Bike + max burpees in remaining time]
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3 sets not for time:
5/side half-kneeling bottoms-up kettlebell press
5 weighted hip extensions, 2013
30-60 double-unders
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10:00 mobility work of choice
Post results to comments.
Run, row, Assault Bike, and/or ski erg @ easy pace
Dynamic mobility work – coach-led
5 rounds for time w/partner:
3 wall walks
9 Russian kettlebell swings
15 air squats
rest while partner works
9 pull-ups or Australian pull-ups
200m run
rest while partner works
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5:00-10:00 independent mobility
Post result to comments.
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets easy of (10 bird dogs + 10 dead bugs + :10 2-arm passive hang from bar + 10 wall balls w/:01 hold @ bottom)
A. Hang clean (power or squat) from pause just below knees, 3-2-1-3-2-1 speed/quality over load; begin a set every 2:00
B. DB bench press, 3 x 6-8, 40X1; begin a set every 2:30
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3 rounds for time w/7:00 cap:
60 double-unders or 90 single-unders
20 alternating reverse goblet lunges, moderate up to 53/35
10 burpees
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5:00-10:00 coach-led mobility
Post results to comments.
60:00 easy aerobic recovery and/or mobility work of choice
Run, row, Assault Bike, and/or ski erg @ easy pace
3 rounds of(1/side Turkish get-up + 10 controlled scap push-ups)
Every :90 for 15:00 (5 sets of each):
1st: 1 clean-grip deadlift + 1 clean high pull + 1 power clean
2nd: :30 strict upper pressing of choice (push-ups, ring push-ups, ring or bar dips, handstand push-ups), 20X1
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Every 3:00 for 3 sets – rest remaining of each 3:00 window:
15 tough Russian kettlebell swings or 10 power cleans (if proficient) up to 115/75
15 burpees
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5:00-10:00 coach-led mobility work
Post results to comments.