Cincinnati Strength & Conditioning
Run, row, Assault Bike, and/or ski erg @ easy pace
Dynamic mobility work – coach-led
AMRAP in 24:00 in teams of 2 w/only 1 person working at a time:
400m run
200m DB/KB Farmer’s walk, tough
100 wall balls
100 pull-ups
+
5:00-10:00 coach-led mobility
Post result to comments.
3 rounds not for time:
12 plate halos
12 prone T rows
:30 bottom of push-up hold, 1-2” off ground
+
A. Clean pull, build to the heaviest single that still feels clean-able
B1. Clean-grip deadlift w/:01 pauses just off ground, just below the knees, and on the ground between reps, 2-2-1-1 perfect positions over load; :60 rest
B2. :15 top of dip hold + :15 bottom of dip hold, 4 x 1; :60 rest
+
21-15-9 for time w/a partner – P1 complete 21 squats, P2 21 squats, P1 21 burpees, P2 21 burpees, P1 21 pull-ups, P2 21 pull-ups, P1 21 sit-ups, P2 21 sit-ups, P1 15 squats, P2 15 squats, and so on…:
DB/KB goblet squats, heavy!
Pull-ups or Australian pull-ups
Burpees
Sit-ups
+
gun show
Post results to comments.
Run, row, Assault Bike, and/or ski erg @ easy pace
Dynamic mobility work – coach-led
50-40-30-20-10 for time w/a partner, split all reps as desired w/only 1 partner working at a time:
Russian kettlebell swings
Sit-ups
Burpees
+
17.4 coach-led movement prep/tech work – review the event standards, this is your time to get clarification and coaching on the movements/event
Post result to comments.
Run, row, Assault Bike, and/or ski erg @ easy pace
Dynamic mobility work – coach-led
For time w/a partner:
400m run – partner 1
400m run – partner 2
160 wall balls – split as desired w/only 1 working at a time
80 toes-to-bar or sit-ups – split as desired w/only 1 working at a time
400m run – partner 1
400m run – partner 2
+
Optional:
Abs, bis, & tris of choice
Post result to comments.
3 rounds not for time:
15 overhead squats, start empty barbell and finish w/a set @ 95/65
1-6 bar muscle-ups
+
5 sets for reps:
:30 handstand push-ups
:30 rest
+
For time w/a partner:
400m run – partner 1
400m run – partner 2
160 wall balls – split as desired w/only 1 working at a time
80 CTB pull-ups – split as desired w/only 1 working at a time
400m run – partner 1
400m run – partner 2
+
gun show
Post results to comments.
3 rounds not for time:
5-10m handstand walk or 3-5 wall walks
5-10 strict toes-to-bar
+
A. Snatch gauntlet, 1 rep every :60 starting @ 65% 1RM – males add 10 & females add 5 every :60
+
AMRAP in 16:00 w/a partner, trade off all work as desired but only 1 partner works at a time:
100 CTB pull-ups
200 wall balls, 20/14 to 10
400 double-unders
+
a good old-fashioned perfect-plank-off – capped @ 10:00
+
bis & tris
Post results to comments.