Cincinnati Strength & Conditioning
2 rounds of(2/side Turkish get-up + 10/side side plank rotations + :60 row/bike/ski easy or 200m jog)
A. Front squat, 5-5-5 all tough, 22X1; begin a set every 2:30
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3 sets:
:30 strict pronated pull-ups (band assisted if needed today)
:30 rest
:30 jumping switch lunges OR :30 alternating box step-up @ 24/20 – smooth/controlled reps either way
:30 rest
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For time:
50 row/bike/ski calories
50 wall balls, 20/14
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5:00-10:00 coach-led mobility work
Post results to comments.
30:00-60:00 easy aerobic work of choice – bike/row/ski/swim/hike (no run) and/or 30:00-60:00 easy mobility work of choice
long, unplugged hike or 30:00-60:00 very easy non-eccentric aerobic work of choice (bike/swim/ski/row or combo)
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30:00 focused mobility work of choice
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 :90 for 12:00 (4 sets of each):
1st: 3 clean-grip deadlifts, 31X1
2nd: 5-8 DB push presses
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10:00 @ steady grind effort – focus on quality movement throughout, not the most possible reps:
7 DB deadlifts, tough – both heads of DBs touch ground outside feet
30m DB Farmer’s walk – same DBs
30m bear crawl
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5:00-10:00 mobility work – coach-led
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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
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4 rounds for reps:
:60 strict pull-ups
:60 wall balls
:60 row, bike, or ski calories
:60 rest
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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
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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…
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5:00-10:00 coach-led mobility work
Post results to comments.