Cincinnati Strength & Conditioning
Run, row, Assault Bike, and/or ski erg @ easy pace
Dynamic mobility work – coach-led
5 rounds for time w/a partner, split all work as desired:
20 wall balls
20 kettlebell swings
20 burpees
20 toes-to-bar
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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 of (10 band dislocates + 10 band pull-aparts + 10 band behind-the-neck presses)
2 sets of (:05-:10/side bottom of pistol hold + 5 scap pull-ups + :30 plank on ground)
Every 3:00 for 15:00 (5 sets):
1 strict weighted pull-up or max chin-over-bar hold up to :30
6 alternating barbell front rack reverse lunges (bar starts on the ground), moderate & controlled (should be a bit heavier than last week)
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3 rounds for time w/a 12:00 cap:
300m run
20 wall balls
10 toes-to-bar
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5:00-10:00 coach-led mobility work
Post results to comments.
3 sets not for time:
12 scap pull-ups
12 overhead barbell shrugs
12 scap push-ups
:30/side very gentle sleeper stretch
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10:00 @ very easy effort:
.3 mile Assault Bike or 250m row
5 push-ups, 2020
:15 chin-over-bar hold
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A. DB walking lunges, 6 x 10m steps (sets 1 & 4 overhead, 2 & 5 @ shoulders, 3 & 6 @ sides); begin a set every 2:00
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3 rounds for time:
300m run
20 wall balls, 30/20 to 10
10 toes-to-bar
Post results to comments.
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets of (10 scap pull-ups + 10 overhead barbell shrugs + 10 scap push-ups + :30/side light sleeper stretch)
Every 3:00 for 15:00 (5 sets):
2-3 strict pull-ups (add weight if 3 is easy) or max chin-over-bar hold up to :30
8 alternating barbell front rack reverse lunges (bar starts on the ground), moderate & controlled (should be a bit heavier than last week)
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For time w/a 10:00 cap:
40 wall balls, 20/14
400m run w/wall ball, 20/14
40 pull-ups or Australian pull-ups
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5:00-10:00 coach-led mobility work
Post results to comments.
3 rounds not for time:
12 plate halos
12 prone T rows
:30 bottom of push-up hold, 1-2” off ground
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A. Clean pull, 6 x 1 starting @ 90% clean max and building as long as there is speed at the hips; begin a rep every :90
B1. Clean-grip deadlift w/:01 pauses just off ground, just below the knees, and on the ground between reps, 3-3-3 perfect positions over load; :60 rest
B2. Ring dip support (top of ring dip) w/palms facing each other or turned out if possible, 5 x :30; :60 rest
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10 rounds for time w/a partner, trade off completed movements:
200m run
15 wall balls
10 toes-to-bar
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3 sets:
20 light reverse hypers
:30 hollow rock
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gun show
Post results to comments.
Run, row, Assault Bike, and/or ski erg @ easy pace
Dynamic mobility work – coach-led
10 rounds for time w/a partner, partners trade off completed movements:
200m run
15 wall balls
10 toes-to-bar, hanging knee raises, or sit-ups
+
5:00-10:00 coach-led mobility
Post result to comments.