Cincinnati Strength & Conditioning
10:00 as warm-up:
Run, row, Assault Bike, and/or ski erg @ easy pace
5 sets easy of [1/side kettlebell snatch + windmill]
Double-under tech work – coach led
A. Halting clean-grip deadlift (pause just below knees on way up, :03 descent), 5 x 1 @ clean max; begin a rep every :60
B. Clean high pull, 5 x 1; begin a rep every :60
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10:00 @ 80%:
3 power clean singles, moderate/tough weight
7 bar-facing burpees
200m run or .3 mile Assault Bike or 250m row
Post results to comments.
10:00 as warm-up:
Run, row, Assault Bike, and/or ski erg @ easy pace
5 sets easy of [1/side kettlebell snatch + windmill]
Clean pull positional review – coach-led
Every :90 for 10 sets:
1 power clean, start moderate & build to a heavy single
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10:00 @ 80%:
10 DB push presses or 10 handstand push-ups
15 kettlebell swings
200m run or .3 mile Assault Bike or 250m row
Post results to comments.
10:00 as warm-up:
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets easy of [:10-:20 passive hang from bar (1-arm if possible) + 5/side kettlebell snatch]
For 14:00:
Evens: 1-2 power clean singles, start moderate and build to heavy
Odds: 1-2 wall walks or :10-:20 handstand hold
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10:00 @ 80%:
200m run or 250m row
10 kettlebell swings
10 burpees
Post results to comments.
10:00 as warm-up:
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets easy of [:10-:20 passive hang from bar (1-arm if possible) + 5/side kettlebell snatch]
Double-under tech work – coach led
For 14:00:
Evens: 2-3 power clean singles
Odds: :30 double-under tech work
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14:00 @ 70-80%:
5 wall walks
20 Russian kettlebell swings
400m run
Post results to comments.
10:00 as warm-up:
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets easy of [:10-:20 passive hang from bar (1-arm if possible) + 5/side kettlebell snatch]
Double-under tech work – coach led
3 sets:
3:00 steady of [1 power clean (start moderate and add a bit each set) + 10-30 double-unders or single-unders]
:60 rest
3:00 Assault Bike or row @ 90% aerobic – steady, sustainable throughout
:60 rest
3:00 Assault Bike or row @ 90% aerobic
:60 rest
Post results to comments.
10:00 as warm-up:
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets easy of [:10-:20 passive hang from bar (1-arm if possible) + 5/side 1-arm Russian kettlebell swing]
Split jerk tech work – coach-led
A. Power clean, 10 x 1 starting moderate and building just a bit to end tough; begin a rep every :60
+
Every :60 for 24:00:
1st: 3-6 strict dips @ 20X2 or 1-3 wall walks
2nd: 5/side kettlebell snatch
3rd: :30 front leaning rest on ground or rings
4th: 12/9 row calories @ high effort
Post results to comments.