Cincinnati Strength & Conditioning
Run, row, Assault Bike, and/or ski erg @ easy pace
Dynamic mobility work – coach-led
AMRAP in 16:00, split all work as desired w/only 1 partner working at a time:
20 pull-ups or Australian pull-ups
30 wall balls
400m run
+
Optional:
Abs, bis, & tris of choice
Sled drag
Sandbag carry
Post result to comments.
3 sets not for time:
5-10m handstand walk or :30 tripod headstand hold
5 dragon flags
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For 12:00:
Evens: 1 power snatch, 80-90% 1RM
Odds: 1 squat snatch, 80-90% 1RM
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AMRAP in 16:00 w/a partner, split all work as desired w/only 1 partner working at a time:
20 CTB pull-ups
30 wall balls, 30/20 to 10
400m run
+
optional:
bis, tris, abs
sandbag carry
400m sled drag, moderate
Post results to comments.
5:00-10:00 double-under & bar muscle-ups practice – alternate between the two w/rest between, nothing fatigued
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A. Squat clean clusters, 5 x 1.1 starting light & building so that only last set is tough; :10 between singles, 2:30 rest
B. 1-arm DB rows, 3 x 5-8/side, no tempo; :45 between sides
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9:00 starting @ warm-up pace and building so that only last couple minutes are moderate effort:
3/side 1-arm KB overhead squat, moderate
9 strict pull-ups
3/side 1-arm KB snatches, moderate – can be different weight than OHS
.3 mile Assault Bike
+
2 sets:
:40 prowler sprint outside
4:50 walk rest
Post results to comments.
Run, row, Assault Bike, and/or ski erg @ easy pace
3 sets easy of (10 bird dogs + 10 dead bugs)
Every 2:00 for 12:00 (3 sets of each):
1st: 1 power clean + 2 front rack alternating reverse lunges + 1 front squat, all tough
2nd. 6-8 total (3-4/side) seesaw DB bench press (non-working arm stays @ lockout)
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3 rounds for reps – keep a running tally and score as total reps perfomed:
:40 pull-ups
:20 rest
:40 wall balls
:20 rest
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3 rounds not for time:
:30/side plank
25 band good mornings or 10-15 light reverse hypers
Post results to comments.
SCHEDULE NOTICE: there will be no coached 630PM class this evening, though the gym will still be open – Emily & Chelsea will both be able to answer any questions re: the training, through will not be actually coaching
A. Strict muscle-up, front lever, or dead hang to inverted, 5:00-10:00 practice/progressions
B. Back squat, build to a tough triple (not a max, just heavy for today), 20X1
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3 sets:
2:00 of [5 CTB pull-ups + 5 thrusters @ 115/85]
:60 rest
400m run @ 90% aerobic
:60 rest
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3 rounds not for time:
50 double-unders
:30 Sorensen hold
10 handstand push-ups
Post results to comments.
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets of (6-8/side light DB external rotations + 5-6/side pistols or shrimp squats)
A. Turkish get-ups, 4 x 1/side tough, slow, & controlled; begin a side every :90
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4:00 of (10 strict pull-ups + 10 wall balls)
4:00 rest
4:00 of (10 DB alternating reverse lunges + 30 double-unders or single-unders)
4:00 rest
4:00 of (200m run + 15 light kettlebell swings)
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5:00-10:00 coach-led mobility work – 2-4 movements/positions
Post results to comments.