Cincinnati Strength & Conditioning
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets of (15 band pull-aparts + 10 jumping switch lunges or unweighted walking lunges)
Every 5:00 for 30:00 (6 sets):
1 squat clean or front squat, begin moderate and add a bit set-to-set
15 unbroken wall balls
21/15 row calories or 15/10 ski erg/Assault Bike calories @ high aerobic effort – last set optional max effort
5:00-10:00 coach-led mobility work
Post results to comments.
A. Squat clean (no blocks), build to a heavy single
B. Front squat, 2-2-1-1 building so only last single is tough, 20X1; 3:00 rest
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Every :90 for 15:00 (5 sets of each):
1st: 5-10 strict L pull-ups or 5-10 strict pull-ups or 1-3 rope climbs
2nd: 10 axle overhead alternating reverse lunges, nothing over 130/90 (55/35 on each side)
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3 sets not for time:
7-10 moderate/tough reverse hypers
6-8/side 1-arm DB rows, 20X0
:30/side plank
Post result to comments.
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets of (15 band pull-aparts + 10 jumping switch lunges or unweighted walking lunges)
A. Squat clean (or 1 power clean + 1 front squat), 12 x 1 moderate/tough according to your skill/comfort, nothing ugly; begin a rep every :60
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3 sets for reps:
:90 burpee pull-ups
:30 rest
:90 row calories
:30 rest
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5:00-10:00 coach-led mobility work
Post results to comments.
A. Squat clean from blocks (bar just off ground), build to a moderate single – no misses
B. Front squat, 2-2-2-2 building so only last double is tough, 20X1; 3:00 rest
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AMRAP in 10:00:
12 toes-to-bar
16 alternating pistols
48 double-unders
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3 sets not for time:
9-12 moderate reverse hypers
:30/side plank
Post result 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
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optional:
bis, tris, abs
sandbag carry
400m sled drag, moderate
Post results to comments.
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets of (15 band pull-aparts + 4-6/side pistols or shrimp squats)
A. Squat clean, 8 x 1 moderate/tough according to your skill/comfort, nothing ugly; begin a rep every :90
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4 sets for reps:
:60 DB man-makers, moderate/tough (1 = 1 push-up + 1/side row + 1 thruster)
:60 rest
:60 row calories
:60 rest
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5:00-10:00 coach-led mobility work – 2-4 movements/positions
Post results to comments.