Cincinnati Strength & Conditioning
Run, row, Assault Bike, and/or ski erg @ easy pace
3 rounds of(1/side Turkish get-up + :30 plank + :60 row/bike/ski easy)
A. Power clean & jerk, 10:00 to build to a moderate/tough single or 10 x 1 moderate beginning every :60
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AMRAP in 10:00:
10 front squats or goblet squats
10 alternating reverse lunges or goblet reverse lunges
20 pull-ups or Australian pull-ups
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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
3 rounds of(1/side Turkish get-up + :30 plank + :60 row/bike/ski easy)
A. 1 power clean + 1 hang power clean, 1 every :60 for 10 moderate sets or 10:00 to build to a true max if feeling good and tech is proficient
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3 rounds for time w/12:00 cap:
300m run
15 wall balls
12 tough upper pulls – strict, CTB, kipping, Australian
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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
3 rounds of(2/side Turkish get-up + :60 row)
Every 2:00 for 12:00 (6 sets) w/:05-:10 between all reps:
1 clean high pull
2 power clean singles
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3 rounds for time w/7:00 cap:
20 Russian kettlebell swings, moderate
60 double-unders or 90 single-unders
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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
2 rounds of(2/side Turkish get-up + 10 push-ups @ 20X1 + 200m run)
Every 2:00 for 12:00 (6 sets of each):
1 clean high pull
3 power cleans (can drop and re-set between all reps)
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4 sets for reps:
2:00 of [300m row + max burpees in remaining time]
2:00 rest
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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
3 rounds of(1/side Turkish get-up + 10 controlled scap push-ups)
Every :90 for 15:00 (5 sets of each):
1st: 1 clean-grip deadlift + 1 clean high pull + 1 power clean
2nd: :30 strict upper pressing of choice (push-ups, ring push-ups, ring or bar dips, handstand push-ups), 20X1
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Every 3:00 for 3 sets – rest remaining of each 3:00 window:
15 tough Russian kettlebell swings or 10 power cleans (if proficient) up to 115/75
15 burpees
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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
3 rounds of(1/side Turkish get-up + 10 controlled scap push-ups)
Every :90 for 15:00 (5 sets of each):
1st: 2-2-1-1-1 snatch-grip deadlifts, 31X1
2nd: 1-5 wall walks (manageable in :30-:45) or :30-:45 front leaning rest on rings or 3-6 strict handstand push-ups @ 20X1
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21-15-9 for time:
Alternating DB snatches
Hand-release push-ups or ring dips (if proficient)
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5:00-10:00 coach-led mobility work
Post results to comments.