Cincinnati Strength & Conditioning
10:00 as warm-up:
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]
A. Back squat, 1-1-1-1 building to a heavy single, 20X1; begin a set every 2:30
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AMRAP in 8:00:
10 CTB pull-ups, pull-ups, or tough, perfectly strict Australian pull-ups
12 heavy DB thrusters
14 row calories
+
5 sets:
:15 hollow hold or rock – focus on low back pressed into ground throughout
:15 rest
Post results to comments.
10:00 as warm-up:
Run, row, Assault Bike, and/or ski erg @ easy pace
Dynamic mobility work – coach-led
10:00 muscle-up and/or handstand walk practice – coach led
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4 rounds for time w/a partner, partners trade off completed rounds:
250m row
15 burpees
25 kettlebell swings
15 burpees
250m row
+
Optional:
Abs, bis, & tris of choice
Post result to comments.
10:00 as warm-up:
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets easy of [8/side moderate DB external rotations + 4/leg pistols (to a box or bench if full range w/flat foot isn’t there yet)]
5 rounds for reps:
:30 air squats
:30 rest
:60 alternating 1-arm rows from plank
:60 rest
:90 row calories
:90 rest
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Not for time:
:90 L-sit accumulation
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
Dynamic mobility – coach-led
5:00-10:00 muscle-up and/or handstand walk practice – coach led
+
For time w/a partner, split all work as desired w/only one working at a time:
100 pull-ups
150 wall balls
1000m row
800m run
+
Optional:
Abs, bis, & tris of choice
Post result to comments.
10:00 as warm-up:
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets easy of [6/side moderate DB external rotations + 6 alternating pistols or pistol progressions]
Every 5:00 for 5 sets:
10 alternating 1-arm DB rows from plank
10 DB thrusters
10 alternating DB forward lunges
30/20 row calories
+
3 sets:
7-10 weighted hip extensions or moderate reverse hypers
:10-:20 L-sit or tough variation
rest as needed
Post results to comments.