Cincinnati Strength & Conditioning
Run, row, Assault Bike, and/or ski erg @ easy pace
10 alternating Turkish get-up + windmill
On a running 27:00 clock:
Every :90 for 6 sets:
3 power cleans, moderate/tough
+
Every 3:00 for 3 sets:
:30 push-ups or rings dips (if very efficient) + 200m run
+
Every 3:00 for 3 sets:
:30 kettlebell swings + 200m run
+
5:00-10:00 coach-led mobility work – 1-2 upper & 1-2 lower pieces
Post results to comments.
Run, row, Assault Bike, and/or ski erg @ easy pace
10 alternating Turkish get-up + windmill
A. 1 power clean + 1 hang power clean, 1 moderate every :60 for 8 sets or 8:00 to build to a tough set if feeling good
+
Every 3:00 for 5 sets:
10 push-ups or rings dips (if very efficient)
10 kettlebell swings, tough unbroken
200m run
+
5:00-10:00 coach-led mobility work – 1-2 upper & 1-2 lower pieces
Post results to comments.
10:00 jump rope (doubles and triples) and freestanding handstand hold practice – keep hands within a 4′ x 6’ mat
+
A. Power clean, build to a moderate/tough touch-and-go set of 5
B. 1 halting clean-grip deadlift (pause just below knees on way up & down) + 1 clean high pull, 5 x 1 starting @ best load in A and adding each set; :05 between reps, begin a set every 2:30
+
For time w/a partner:
400m run – both must run together
4 rounds of [12 toes-to-bar or CTB pull-ups + 12 push-ups + 24 air squats] – trade off as needed, only 1 working at a time
400m run – both must run together
4 rounds of [12 toes-to-bar or CTB pull-ups + 12 push-ups + 24 air squats] – trade off as needed, only 1 working at a time
400m run – both must run together
+
Optional:
Abs, bis, & tris of choice
Post result to comments.
Run, row, Assault Bike, and/or ski erg @ easy pace
Dynamic mobility work – coach-led
5:00-10:00 muscle-up and/or handstand walk practice – coach led
+
For time w/a partner:
400m run – both must run together
4 rounds of [12 toes-to-bar/sit-ups + 12 push-ups + 24 air squats] – trade off as needed, only 1 working at a time
400m run – both must run together
4 rounds of [12 toes-to-bar/sit-ups + 12 push-ups + 24 air squats] – trade off as needed, only 1 working at a time
400m run – both must run together
+
Optional:
Abs, bis, & tris of choice
Post result to comments.
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets easy of [:10-:30 2-arm passive hang from bar + :10-:30 tripod or headstand hold]
Every :90 for 15:00 (5 sets of each):
1st :90: 3-4 front squats, 40X1
2nd :90: 3-4 bent-over DB rows (both arms at same time, 20X1
+
AMRAP in 8:00:
2 pull-ups, toughest repeatable variation – go strict even if that slows you down a bit
4 perfect push-ups – body planked throughout, only chest touches floor @ bottom
8 air squats
OR
AMRAP in 8:00:
2 muscle-ups
4 strict handstand push-ups
8 alternating pistols
+
3 sets:
10-15 hip extensions
rest as needed
Post results to comments.
10:00 as warm-up:
Run, row, Assault Bike, and/or ski erg @ easy pace
10 alternating kettlebell snatch + windmill
A. 1 halting clean-grip deadlift (pause just below knees on way up, :03 descent) + 1 clean high pull, 7 x 1; begin a rep every :90
+
10:00 @ 80% – focus on movement quality over speed:
5 power clean singles, moderate weight (similar to last week’s)
10 perfect push-ups
30 double-unders or single-unders
+
5:00 mobility work – pick 1-2 stretches
Post results to comments.