Cincinnati Strength & Conditioning
2 sets easy of (10 DB Cuban presses + 5m bear crawl + 5m crab walk + 5m inch worm + 5m duck walk)
10:00 coach-led gymnastics practice – kipping variations, pistol balancing, handstand walking, etc.
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A. Clean & jerk OR snatch, 10 x 1 moderate (60-70% of max) – no misses; begin a rep every :60
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Not for time:
800m light/moderate sled drag
OR
3 sets @ 90% aerobic – easily sustainable:
400m run
2:00 rest
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5:00-10:00 mobility work – coach-led
Post work & results to comments.
Run, row, Assault Bike, and/or ski erg @ easy pace
Dynamic mobility work – coach-led
AMRAP in 20:00 w/a partner, split all work as desired w/only 1 partner working at a time:
100 row calories
100 double-unders
100 kettlebell swings
100 double-unders
+
Optional:
Abs, bis, & tris of choice
Sled drag
Sandbag carry
Post result to comments.
3 sets not for time:
1-3 rope climbs
:10-:15 L-sit on parallettes or floor
15m/side 1-arm bottoms up kettlebell carry
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A. Power clean, 20 x 1 @ 80-90% 1RM; begin a rep every :30
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AMRAP in 20:00 w/a partner, split all work as desired w/only 1 partner working at a time:
100 row calories
100 double-unders
100 kettlebell swings
100 double-unders
+
optional:
bis, tris, abs
sandbag carry
400m sled drag, moderate
Post results to comments.
3 sets not for time:
15m/side 1-arm bottoms up kettlebell carry
30-60 unbroken double-unders
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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
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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.
Run, row, Assault Bike, and/or ski erg @ easy pace
Dynamic mobility work – coach-led
For time w/a partner, split all work as desired w/only 1 partner working at a time:
150 row calories
120 wall balls
90 toes-to-bar
+
Optional:
Abs, bis, & tris of choice
Sled drag
Sandbag carry
Post result to comments.
3 sets not for time:
1/side tough Turkish get-up
30-60 unbroken double-unders
+
Every :90 for 15:00 (5 sets of each):
Evens: 1 snatch (squat or power, which needs most work) w/:01 pause in hole or @ catch before completing the lift
Odds: 1 clean (squat or power, which needs most work) w/:01 pause in hole or @ catch before completing the lift
+
For time w/a partner, split all work as desired w/only 1 partner working at a time:
150 row calories
120 wall balls
90 toes-to-bar
+
optional:
bis, tris, abs
sandbag carry
400m sled drag, moderate
Post results to comments.