Cincinnati Strength & Conditioning
Run, row, Assault Bike, and/or ski erg @ easy pace
Dynamic mobility work – coach-led
8 rounds for time w/partner, partners trade off completed movements (P1 does 10 pull-ups, P2 does 15 wall balls, P1 runs 200m, P2 does 10 pull-ups, and so on…) until 8 total rounds are completed or the clock hits 20:00:
10 pull-ups or Australian pull-ups
15 wall balls or goblet squats
200m run
+
Optional:
Abs, bis, & tris of choice
Sled drag
Sandbag carry
Post result to comments.
10:00 jump rope (doubles and triples) and freestanding handstand hold practice – keep hands within a 4′ x 6’ mat
+
For 10:00, your choice squat or power, use 1 bar and select weights within the range that you can adjust easily/quickly minute-to-minute:
Evens: 2 snatches, 80-90% 1RM
Odds: 2 cleans, 80-90% 1RM
+
8 rounds for time w/partner, partners trade off completed movements (P1 does 10 pull-ups, P2 does 15 wall balls, P1 runs 200m, P2 does 10 pull-ups, and so on…) until 8 total rounds are completed or the clock hits 20:00:
10 pull-ups or Australian pull-ups
15 wall balls or goblet squats
200m run
+
optional:
bis,tris, & abs
sandbag carry
400m sled drag, moderate
Post results to comments.
3 sets not for time:
3-5/leg pistols or shrimp squats
1-5 bar muscle-ups
+
A. Axle front rack walking lunge, 3 x 15m; 2:00 rest
+
For time:
50 toes-to-bar
+
AMRAP in 5:00:
Double-unders
+
3 sets:
:20 prowler sprint outside
3:40 walk rest
+
Optional not for time:
400-800m sandbag or med ball carry, switch sides every 100m
Post results to comments.
Run, row, Assault Bike, and/or ski erg @ easy pace
Dynamic mobility work – coach-led
For time w/partner, trade off as needed w/only 1 working at a time:
80 DB ground-to-overhead or med ball to shoulders
100 row calories
120 burpees
+
Optional:
Abs, bis, & tris of choice
Sled drag
Sandbag carry
Post result to comments.
Run, row, Assault Bike, and/or ski erg @ easy pace
Dynamic mobility work – coach-led
For max total reps w/a partner, split all work as desired w/only 1 working at a time:
10:00 of (1200m run + max pull-ups in remaining time)
2:00 rest
10:00 of (1600/1200m row + max wall balls in remaining time)
+
Optional:
Abs, bis, & tris of choice
Sled drag
Sandbag carry
Post result to comments.
10:00 jump rope (doubles and triples) and freestanding handstand hold practice – keep hands within a 4′ x 6’ mat
+
For 10:00 – your choice of power or squat today, use 1 bar and select weights within the range that you can adjust easily/quickly minute-to-minute:
Evens: 2 snatches, 70-80% 1RM
Odds: 2 cleans, 70-80%
+
For total reps w/a partner, split all work as desired w/only 1 working at a time:
10:00 of [1200m run + max pull-ups in remaining time]
2:00 rest
10:00 of [1600/1200m row + max wall balls in remaining time]
+
optional:
bis,tris, & abs
sandbag carry
400m sled drag, moderate
Post results to comments.