Cincinnati Strength & Conditioning
10:00 pistol & bar muscle-up practice
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A. Axle overhead walking lunges, build to a very heavy 15m
B. Standing hand-over-hand sled pull, 4 x 10m tough but lats doing most of the work rather than torso/hips; :90-2:00 rest
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Every 2:00 for 5 sets:
10 toes-to-bar
30 double-unders
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3 sets:
:15 prowler sprint outside
2:45 walk rest
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Not for time:
400-800m sandbag or med ball carry, switch sides every 100m
Post results to comments.
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets of [4-6/side light DB external rotations + 4-6/side pistols (to a bench if full range w/flat foot isn’t there yet)]
Every :90 for 15:00 (5 sets of each):
1st: 6-8 alternating reverse lunges (bar on back)
2nd: 10 alternating DB rows from plank position
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AMRAP in 10:00:
10 toes-to-bar, 10 glute-ham sit-ups, or abmat 20 sit-ups
200m run
40 double-unders or single-unders
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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 of [4-6/side light DB external rotations + 4-6/side pistols (to a bench if full range w/flat foot isn’t there yet)]
Every :90 for 12:00 (4 sets of each):
1st: 8-10 alternating forward lunges (bar on back) – quality movement over load
2nd: 15m/side 1-arm Farmer’s walk
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3 rounds:
3:00 of [5 burpees + 10 pull-ups or Australian pull-ups + 5 burpees + 10 row calories]
3:00 rest
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5:00-10:00 coach-led mobility work – 2-4 movements/positions
Post results to comments.
10:00 pistol & bar muscle-up practice
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A. Axle overhead walking lunges, 4 x 10m (length of rig); 2:00-3:00 rest
B. Standing hand-over-hand sled pull, 4 x 15m tough but lats doing most of the work rather than torso/hips; :90-2:00 rest
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Every 10:00 for 3 sets – goal is even times across:
1200/1000m row
30 burpees or .6/.5 mile Assault Bike
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Optional, not for time:
400-800m sandbag or med ball carry, switch sides every 100m
Post results to comments.
10:00 pistol & bar muscle-up practice
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A. Axle overhead walking lunges, 3 x 15m (length of rig); 2:00-3:00 rest
B. Unsupported 1-arm DB row (not on a bench), 3 x 3-4/side; :45 between sides
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5 rounds for reps, score as lowest rounds of burpees + lowest round of calories:
:60 burpees
:60 rest
:60 row
:60 rest
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Not for time:
400-800m sandbag carry, switch sides every 100m
Post results to comments.
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets of (4-6/side light DB external rotations + 4-6/side pistols – to a bench if full range w/flat foot isn’t there yet)
5:00 double-under practice
Every :90 for 12:00 (4 sets of each):
1st: 8-10 alternating reverse lunges (bar on back)
2nd: :30-:45 front leaning rest on ground
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Every :90 for 12:00 (4 sets of each):
1st: 60m (2 x down & back the rig) Farmer’s walk, as heavy as possible
2nd: 200m run hard
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5:00-10:00 coach-led mobility work – 2-4 movements/positions
Post results to comments.