Cincinnati Strength & Conditioning
10:00 as warm-up:
Run, row, Assault Bike, and/or ski erg @ easy pace
Dynamic mobility – coach-led
5:00-10:00 muscle-up and/or handstand walk practice – coach led
+
For time w/a partner, split all work as desired w/only one working at a time:
100 pull-ups
150 wall balls
1000m row
800m run
+
Optional:
Abs, bis, & tris of choice
Post result to comments.
10:00 as warm-up:
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets easy of [:10-:30 2-arm passive hang from bar + :10-:30 tripod or headstand hold]
A1. Back squat, 3-3-3-3, 20X1; :60 rest
A2. 1-arm DB row, 4 x 3-4/arm, 20X0; no rest between arms, :60 rest
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2 sets for reps:
3:00 strict pull-ups or very tough, perfect Australian pull-ups
2:00 wall balls, 20/14 to 10/9
:60 double-unders
:60 rest
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1 set:
max/side side plank up to :90
Post results to comments.
10:00 as warm-up:
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets easy of [5-10 strict toes-to-bar + 5-10 hand-release push-ups + 10 air squats]
5:00-10:00 muscle-up and/or handstand walk practice – coach led
+
10 rounds for time w/a partner, split reps as desired but only 1 partner works at a time:
250m row, 200m run, or 15/10 Assault Bike calories
15 pull-ups
15 wall balls, 20/14 to 10/9′
+
Optional:
Abs, bis, & tris of choice
10:00-15:00 as warm-up:
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets easy of [:20-:30 2-arm passive hang from bar + 5-10 light thrusters]
A1. 1 & 1/4 back squat, 3-2-1 w/:03 initial descent and then fast; :60 rest
A2. 1-arm DB row, 3 x 5-6/arm, 20X0; :30 between arms, :60 rest
+
For time:
1000m row or 800m run
50 wall balls
30 pull-ups or Australian pull-ups
+
3 sets:
:10-:30/side star plank
Post results to comments.
10:00-15:00 as warm-up:
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets easy of [:20-:30 2-arm passive hang from bar + 5 pause wall balls]
A1. 1 & 1/4 back squat, 3-3-3 w/:03 initial descent and then fast; :60 rest
A2. 1-arm DB row, 3 x 6-8/arm, 20X0; :30 between arms, :60 rest
+
4 rounds for reps:
:60 toes-to-bar
:60 wall balls
:60 double-unders
:60 rest
+
3 sets:
:10-:20/side star plank
Post results to comments.
10:00-15:00 as warm-up:
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets easy of [6/side moderate DB external rotations + 6 alternating pistols or pistol progressions]
A1. Alternating barbell overhead reverse lunge, 3 x 8-10 total; :60 rest
A2. 1-arm DB Farmer’s walk, 3 x 25/side heavy!; :60 rest
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For reps:
5:00 toes-to-bar or anchored ambit sit-ups
:60 rest
4:00 wall balls, 20/14 to 10/9
:60 rest
3:00 burpees w/jump to 45 plate
+
3 sets:
:30 Sorensen hold – weight if this is easy
rest as needed
Post results to comments.