Cincinnati Strength & Conditioning
Run, row, Assault Bike, and/or ski erg @ easy pace
Dynamic mobility work – coach-led
For time in teams of 3, w/only 1 person working at a time (work HARD, recover, repeat…):
150 row calories
150 burpees
1500m run
+
5:00-10:00 coach-led mobility
Post result to comments.
3 rounds not for time:
30-60 double-unders
8 push-ups, 2020
4 deadhang to inverted
+
For time in teams of 2 or 3, w/only 1 person working at a time (work HARD, recover, repeat…):
150 row calories
150 burpees
1500m run
+
3 sets not for time:
15-20 very light reverse hypers
:30 accumulated tuck L-sit on parallettes
15 light bent-over DB fly, 1011
Post results to comments.
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets easy of (10 bird dogs + 10 dead bugs + :10 2-arm passive hang from bar + 10 wall balls w/:01 hold @ bottom)
A. Front squats, 10 x 2 moderate (55-65% of max), 10X1 – emphasis on speed coming out of the hole; begin a set every :60
+
4 rounds for reps:
:60 strict pull-ups
:60 wall balls
:60 row, bike, or ski calories
:60 rest
+
5:00-10:00 coach-led mobility
Post results to comments.
3 rounds of(1/side Turkish get-up + :30 plank + :60 row/bike/ski easy)
A. Back squat, 3 x 5-6, 20X1; begin a set every 3:00
B. Australian CTB pull-ups, 3 x 6-8, 20X2 – set up bar at a height that makes 6-8 perfect-tempo reps challenging (lower = tougher), ensure that chest is held tightly to the bar @ the top; begin a set every 2:00
+
AMRAP in 7:00:
2 alternating DB forward lunges
2 alternating DB reverse lunges
2 DB front squats
10 toes-to-bar
4 alternating DB forward lunges
4 alternating DB reverse lunges
4 DB front squats
10 toes-to-bar
6 alternating DB forward lunges
6 alternating DB reverse lunges
6 DB front squats
10 toes-to-bar
and so on…
+
5:00-10:00 coach-led mobility work
Post results to comments.
2 rounds as warm-up of [3 overhead squats @ 5511 + :05 chin-over-bar hold + :05 hang from bar w/elbows @ 90 degrees + :05 dead hang + 200m jog or row or bike or ski erg]
Every 2:00 for 12:00 (3 sets of each):
1st: 5-6 clean-grip deadlifts, 31X1
2nd: 10-12 DB push presses
+
AMRAP in 10:00:
10 row/bike/ski calories
10 kettlebell swings
10 burpees
+
5:00-10:00 mobility work – coach-led
Post results to comments.
60:00 easy aerobic work of choice – hike/bike/swim/row/ski