Cincinnati Strength & Conditioning
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets easy of (5-10 strict pull-ups or ring rows + 10 KB goblet squats + 10 Russian kettlebell swings)
Every 3:00 for 15:00 (5 sets):
2-3 front squats, 40X1 – get in a little bit of easy double-under practice during the rest
+
5 rounds for time:
10 alternating DB reverse lunges, tough
10 toes-to-bar or sit-ups
+
5:00-10:00 mobility work – coach-led
Post results to comments.
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets easy of (5-10 strict pull-ups or ring rows + 10 KB goblet squats + 10 Russian kettlebell swings)
Every 3:00 for 15:00 (5 sets):
3-5 front squats, 40X1 – get in a little bit of easy double-under practice during the rest
+
For time w/10:00 cap:
700m row
50 alternating reverse goblet lunges, moderate up to 53/35
30 toes-to-bar or sit-ups
+
5:00-10:00 mobility work – coach-led
Post results to comments.
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets easy of (5-10 strict pull-ups or ring rows + 10 KB goblet squats + 10 Russian kettlebell swings)
A. Front squat, 15:00 to build to a heavy single for the day – tough but nothing ugly
+
21-15-9 for time w/a 6:00 cap – select challenging movements/loads that still allow you to finish under the cap:
Thrusters up to 95/65 or wall balls, 20/14 to 10/9
Toes-to-bar or sit-ups
+
5:00-10:00 mobility work – coach-led
Post results to comments.
10:00 as warm-up:
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets easy of [5-10 ring rows + :10 dip support (rings or bar) + 10 air squats]
A. Hang power clean, build to a moderate/tough double for the day in 10:00 (or EMOM10 light/moderate drilling tech)
+
Every :60 for 24:00:
1st: max unbroken double-unders up to 50 or :30 double-under practice (not :30 of singles)
2nd: 10 kettlebell swings, tough unbroken
3rd: :30 hand-release push-ups – goal is even numbers across all sets, pace it out
4th: 12/9 row calories – all-out sprint the final round
Post results to comments.
10:00-15:00 as warm-up:
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets easy of [2-arm passive hang from bar + 5/side 1-arm kettlebell thrusters]
A1. Back squat, 3 x 4-6, 22X1; :60 rest
A2. 1-arm DB row, 3 x 6-8/arm, 20X1; :60 rest
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Every :60 for 15:00:
Minute 1: :30 bar/ring muscle-ups, pull-ups, or very tough strict ring rows
Minute 2: 8 DB thrusters, tough
Minute 3: :30 Assault Bike or row @ 90% aerobic effort – sprint the last one!
+
L-sit, accumulate :90 in a tough variation, break and rest as needed to ensure solid positions throughout
Post results to comments.
10:00-15:00 as warm-up:
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets easy of [:30 passive hang from bar + 5/side 1-arm kettlebell thrusters]
A1. Back squat, 3 x 4-6, 22X1; :60 rest
A2. 1-arm DB row, 3 x 6-8/arm, 20X1; :60 rest
+
Every :60 for 15:00:
Minute 1: :30 bar/ring muscle-ups, pull-ups, or very tough strict ring rows
Minute 2: 6-8 DB thrusters, tough but unbroken
Minute 3: :30 Assault Bike or row @ 90% aerobic effort – sprint the last one!
+
L-sit, accumulate :90 in a tough variation, break and rest as needed to ensure solid positions throughout
Post results to comments.