Cincinnati Strength & Conditioning
Run, row, Assault Bike, and/or ski erg @ easy pace
10 alternating Turkish get-up + windmill
A. 1 power clean + 1 hang power clean, 1 moderate every :60 for 8 sets or 8:00 to build to a tough set if feeling good
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Every 3:00 for 5 sets:
10 push-ups or rings dips (if very efficient)
10 kettlebell swings, tough unbroken
200m run
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5:00-10:00 coach-led mobility work – 1-2 upper & 1-2 lower pieces
Post results to comments.
Run, row, Assault Bike, and/or ski erg @ easy pace
10 alternating Turkish get-up + windmill
A. Hang power clean, 8 x 1 building to a tough single; begin a set rep every :60
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On a 15:00 running clock, organize stations ahead of time so you’re not scrambling around once the clock starts:
@ 00:00: 8 rounds of (:20 perfect push-up + :10 rest)
@ 05:00: 4:00 max kettlebell swings, 53/35
@ 10:00: 8 sets of (:20 sit-ups + :10 rest)
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5:00-10:00 coach-led mobility work – 1-2 upper & 1-2 lower pieces
Post results to comments.
Run, row, Assault Bike, and/or ski erg @ easy pace
10 alternating Turkish get-up + windmill
On a 15:00 running clock:
8:00 to build to a heavy power clean
3:00 rest to load bar to 90% of best clean
4:00 max power cleans, 90% of best clean
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Every 4:00 for 3 sets – goal is fast, even times:
15 burpees w/2-hand touch to target 6+” above standing reach
200m run
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5:00-10:00 coach-led mobility work – 1-2 upper & 1-2 lower pieces
Post results to comments.
Run, row, Assault Bike, and/or ski erg @ easy pace
10 alternating Turkish get-up + windmill
Quick kettlebell swing review + find weight for conditioning piece
A. 1 clean high pull + 1 power clean, 8 x 1; :10 between movements, begin a set every :90
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For time:
400m run or .5 mile Assault Bike
30 kettlebell swings
90 double-unders or 180 single-unders
30 kettlebell swings
400m run or .5 mile Assault Bike
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5:00-10:00 coach-led mobility work – 1-2 upper & 1-2 lower pieces
Post results to comments.
10:00 as warm-up:
Run, row, Assault Bike, and/or ski erg @ easy pace
5 sets easy of [1/side kettlebell snatch + windmill]
A. Clean high pull, 6 x 1; begin a rep every :60
B. Halting clean-grip deadlift (pause just below knees on way up, :03 descent) , 6 x 1; begin a set every :60
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12:00 @ 80% – focus on movement quality over speed:
6 power clean singles, moderate weight (lighter than last week)
4 wall walks
200m run
Post results to comments.
10:00 as warm-up:
Run, row, Assault Bike, and/or ski erg @ easy pace
5 sets easy of [1/side kettlebell snatch + windmill]
Clean pull positional review – coach-led
Every :90 for 10 sets:
1 power clean, start moderate & build to a heavy single
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10:00 @ 80%:
10 DB push presses or 10 handstand push-ups
15 kettlebell swings
200m run or .3 mile Assault Bike or 250m row
Post results to comments.