Cincinnati Strength & Conditioning
Run, row, Assault Bike, and/or ski erg @ easy pace
Dynamic mobility work – coach-led
AMRAP in 24:00 in teams of 2 w/only 1 person working at a time:
400m run
200m DB/KB Farmer’s walk, tough
100 wall balls
100 pull-ups
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5:00-10:00 coach-led mobility
Post result to comments.
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, 8 x 3 moderate (60-70% of max – slightly heavier than last week), 10X1 – emphasis on speed coming out of the hole; begin a set every :60
B. Bent-over DB rows, 3 x 6-8, 2012; begin a set every 2:00
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AMRAP in 7:00:
max burpees w/2-hand touch to target 6+” above standing reach – begin each minute, including the first, w/7 Russian kettlebell swings
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5:00-10:00 coach-led mobility
Post results to comments.
3 sets as easy warm-up:
200m easy jog
30m med ball bear hug carry
10 light KB goblet alternating side lunges
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10:00 ring muscle-up & pistol practice – everything non-fatigue, alternate movements w/rest between, work on efficient kipping and solid bottom position of pistol
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A. Clean thruster, build to a light touch-and-go 5, moderate touch-and-go 3, and heavy single
B. Bent-over DB row (both together, slight bend in knees, BIG hinge @ the hips, and high elbows @ the top hold), 3 x 6-8, 20X2; 2:00 rest
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3 sets even, emphasis on quality movement throughout:
18 Assault Bike calories
15 wall balls, 30/20 to 10/9
12 CTB pull-ups
9 ring push-ups, 2011 or strict handstand push-ups
2:00 walk rest
Post results to comments.
3 rounds as warm-up:
1/side Turkish get-up
:30 plank on forearms
:60 row/bike/ski easy or 200m run
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A. Back squat, 3 x 3-5, 20X1; begin a set every 3:00
B. Australian CTB pull-ups, 5-5-5, 20X2 – set up bar at a height that makes 5 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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3 rounds for time:
300m run
21 wall balls
12 toes-to-bar
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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 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.
Run, row, Assault Bike, and/or ski erg @ easy pace
Dynamic mobility work – coach-led
For time in teams of 2:
1000m run (split as desired)
42-30-18 (mandatory 21/21, 15/15, 9/9):
Wall balls or thrusters, 95/65
Pull-ups or CTBs or Australian pull-ups
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5:00-10:00 coach-led mobility
Post result to comments.