Cincinnati Strength & Conditioning
Run, row, Assault Bike, and/or ski erg @ easy pace
Dynamic mobility work – coach-led
Complete the following in teams of 3, w/only 2 working at a time:
4000m row
40 wall walks
400 double-unders or single-unders
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Optional:
Abs, bis, & tris of choice
Post result to comments.
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets of (10 band dislocates + 10 band pull-aparts + 10 jumping squats)
10:00 coach-led gymnastics practice – handstands, kipping, pistols, rope climb, etc.
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Every :60 for 6 sets:
5 moderate/tough thrusters, each set starts from the ground – efficiency over load
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12:00 @ 80% effort – smooth & sustainable, practice efficient movement!
60 double-unders or 90 single-unders
30m unweighted walking lunges
30m Farmers’ walk, tough
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optional Brandon v Lee tiebreak, AMRAP in :90:
med ball over shoulder, score as total reps x med ball weight (your choice weight)
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5:00-10:00 coach-led mobility work
Post results to comments.
Run, row, Assault Bike, and/or ski erg @ easy pace
Dynamic mobility work – coach-led
AMRAP in 15:00 w/a partner, partners trade off completed movement (P1 10 toes-to-bar, P2 20 wall balls, P1 40 double-unders, P2 10 toes-to-bar, and so on…):
10 toes-to-bar
20 wall balls
40 double-unders or 80 single-unders
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Optional:
Abs, bis, & tris of choice
Post result to comments.
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets easy of (10 bent-over DB rows + 10 Russian kettlebell swings)
Every :60 for 15:00 (5 sets of each):
1st: 10m goblet walking lunges – heavier than last week!
2nd: 5-10 unbroken strict pull-ups or Australian CTB pull-ups
3rd: :30 front leaning rest on ground or rings or :30 dip support (top or ring or bar dip)
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For time w/8:00 cap:
50 row calories
50 wall balls
50 double-unders or 100 single-unders
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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/side unsupported 1-arm KB row + 10 kettlebell swings)
Every 2:00 for 12:00 (3 sets of each):
1st: 6-8 KB goblet squats, 2211 – be strict on the tempo
2nd: :60 front leaning rest on ground (elbows or hands)
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AMRAP in 10:00:
12 toes-to-bar or sit-ups
16 alternating reverse goblet squats or alternating pistols
48 double-unders or 96 single-unders
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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/side unsupported 1-arm KB/DB row + 5/side light 1-arm kettlebell swings)
A. DB rear foot elevated split squat test, 12:00 to build to an 8RM/leg, 30X0 – long-term goal is 8 reps/leg holding .33 body weight in each hand
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AMRAP in 10:00:
10 pull-ups or Australian pull-ups
20 wall balls
40 double-unders or 80 singles
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5:00-10:00 mobility work – coach-led
Post results to comments.