Cincinnati Strength & Conditioning
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets of [10-12/side light DB external rotations + 4-6/side pistols or shrimp squats]
Dynamic mobility – coach-led
AMRAP in 12:00:
6 strict pull-ups
9 hand-release push-ups
12 wall balls
+
4:00 rest
+
For time – athlete’s choice:
500m row
OR
400m run
OR
.5 mile Assault Bike
OR
400m ski erg
+
5:00-10:00 coach-led mobility work – 2-4 movements/positions
Post results to comments.
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets of [10-12/side light DB external rotations + 4-6/side pistols or shrimp squats]
Dynamic mobility – coach led
AMRAP in 8:00 w/same DBs for both movements – as heavy as possible:
8 alternating DB rows from plank
12 alternating reverse lunges
36 double-unders or 72 single-unders
+
4:00 rest
+
For time – athlete’s choice:
1000m row
OR
800m run
OR
1 mile Assault Bike
OR
800m ski erg
+
10:00 coach-led mobility work – 2-4 movements/positions
Post results to comments.
A. Front squat, build to a heavy triple, 22X1
B. Squat clean, 12 x 1 starting @ 65% max and build a bit from there if things are crisp; begin a rep every :30
C. Muscle-ups or dead hang to inverted, 5:00-8:00 practice/tech work – all crisp reps, no misses,
+
4 sets:
:60 strict pull-ups or very challenging ring rows
:60 rest
:60 strict handstand push-ups or 6-8 seated on floor DB shoulder press, 21X1
:60 rest
+
3 rounds for time:
12 alternating front rack lunges, heavy
500m row or 350m ski erg or 30/20 Assault Bike calories
Post results to comments.
15:00 as warm-up:
Run, row, Assault Bike, and/or ski erg @ easy pace
Dynamic hip & shoulder mobility – coach’s choice
2 sets easy of [10 light/moderate kettlebell swings + :30 bottom of goblet squat hold]
A. Make-up strength work from Mon-Wed
+
3-5 rounds easy:
:60 bike, row, or ski erg
:60 front leaning rest
:60 bike, row, or ski erg
3 dead hang to inverted or :30 passive hang from bar
:60 bike, row, or ski erg
:60 single-unders
Post results to comments.
15:00 as warm-up:
Run, row, Assault Bike, and/or ski erg @ easy pace
Dynamic hip & shoulder mobility – coach’s choice
2 sets easy of [10 light/moderate kettlebell swings + :30 bottom of goblet squat hold]
A. Make-up strength work from Mon-Wed
+
3-5 rounds easy:
:60 bike, row, or ski erg
:60 front leaning rest
:60 bike, row, or ski erg
3 dead hang to inverted or :30 passive hang from bar
:60 bike, row, or ski erg
:60 single-unders
Post results to comments.