Cincinnati Strength & Conditioning
Run, row, Assault Bike, and/or ski erg @ easy pace
Dynamic hip & shoulder mobility – coach’s choice
2 sets easy of (10 DB Cuban presses + 5 pvc overhead squats @ 3311 + 5m bear crawl + 5m crab walk)
A. Make-up strength work from Mon-Wed or weightlifting tech work, 15:00 to work on snatch, clean, or jerk positions – nothing above 65% max
B. Prowler/sled/strongman fun or make-up conditioning work if not in tomorrow
Post results to comments.
3 sets not for time:
15m/side 1-arm bottoms up kettlebell carry
30-60 unbroken double-unders
+
Every :90 for 15:00 (5 sets of each):
Evens: 1 squat snatch w/:01 pause in hole before completing the lift
Odds: 1 squat clean w/:01 pause in hole before completing the lift
+
AMRAP in 20:00 w/a partner, split all work as desired w/only 1 partner working at a time:
20 row calories or 20 bike calories or 200m run
20 handstand push-ups
20 CTB pull-ups
20 wall balls, 30/20 to 10/9
+
optional:
bis, tris, abs
sandbag carry
400m sled drag, moderate
Post results to comments.
3 sets not for time:
5-10m handstand walk or :30 tripod headstand hold
30m Farmer’s walk
+
For 14:00:
Evens: 1 power snatch, 80-90% 1RM
Odds: 1 power clean, 80-90% 1RM
+
AMRAP in 20:00, split all work as desired w/only 1 partner working at a time:
10 tough med ball over the shoulder
20 CTB pull-ups
20 handstand push-ups
400m run
+
optional:
bis, tris, abs
sandbag carry
400m sled drag, moderate
Post results to comments.
3 sets not for time:
5-10m handstand walk or :30 tripod headstand hold
5 dragon flags
+
For 12:00, use 1 bar and select weights within the range that you can adjust easily/quickly minute-to-minute:
Evens: 1 power snatch, 80-90% 1RM
Odds: 1 power clean, 80-90% 1RM
+
AMRAP in 18:00 w/a partner, trade off as desired by only 1 partner works at a time:
20 kettlebell swings
20 burpees
20 row calories
200m run
30 kettlebell swings
30 burpees
30 row calories
300m run
40 kettlebell swings
40 burpees
40 row calories
400m run
and so on…
+
optional:
bis,tris, & abs
sandbag carry
400m sled drag, moderate
Post results to comments.
Run, row, Assault Bike, and/or ski erg @ easy pace
Dynamic hip & shoulder mobility – coach’s choice
2 sets easy of [5/side light/moderate kettlebell snatch + :30 bottom of goblet squat hold]
A. Make-up strength work from Mon-Wed or weightlifting tech work, 15:00 to work on snatch, clean, or jerk positions – nothing above 65% max
B. Prowler/sled fun or make-up conditioning work if not in tomorrow
Post results to comments.
SCHEDULE NOTICE: there will be no 630PM class tomorrow
5:00-10:00 sandbag & med ball play time – ground-to-lap, ground-to-shoulder, bear hug carry, bear hug squat, etc….
+
A. Snatch-grip Romanian deadlift to mid-shin (use straps if thumbs are the limiter here), 2-2-2-2, 31X1; 2:30 rest
B. Shoulder-to-overhead, build quickly to a tough 5
C. L-sit on parallettes, 1 x max hold w/feet over a big 45 lb plate
+
For time w/a partner, trading off every 500m:
5000m row
OR
5 sets:
500m row @ best pace sustainable within and across all sets
2:00 walk rest
Post results to comments.