Cincinnati Strength & Conditioning
10:00 as warm-up:
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets easy of [1-3 dead hang to inverted + 1-3 wall walks]
5:00-10:00 muscle-up and/or handstand walk practice – coach led
+
For time w/a partner – only 1 working @ a time:
60 pull-ups
120 wall balls
60 toes-to-bar
90 burpees
400m Farmer’s walk
+
Optional:
Ab sculpting 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 [:20-:30 passive hang from bar (1-arm if possible) + 3 wall walks]
Split jerk tech work – coach-led
A. Power clean & split jerk, 9 x 1 starting moderate and building a little if things feel great; begin a rep every :60
+
For reps:
3:00 of [20 row calories + max hand-release push-ups in remaining time]
:60 rest
3:00 of [20 row calories + max kettlebell swings in remaining time]
:60 rest
3:00 of [20 row calories + max burpees in remaining time]
+
3 sets not for time:
25m/side tough 1-arm Farmer’s walk
Post results to comments.
10:00 as warm-up:
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets easy of [1-3 dead hang to inverted + 1-3 wall walks]
5:00-10:00 muscle-up and/or handstand walk practice – coach led
+
For time w/a partner – only 1 working @ a time:
15 wall walks
75 kettlebell swings
1500m row
75 kettlebell swings
15 wall walks
+
Optional:
Ab sculpting of choice
Post result to comments.