Cincinnati Strength & Conditioning
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets easy of (5-10 strict pull-ups or ring rows + 10 KB goblet squats + 10 Russian kettlebell swings)
Every 3:00 for 15:00 (5 sets):
2-3 front squats, 40X1 – get in a little bit of easy double-under practice during the rest
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5 rounds for time:
10 alternating DB reverse lunges, tough
10 toes-to-bar or sit-ups
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5:00-10:00 mobility work – coach-led
Post results to comments.
long, unplugged hike (seriously, it’s not THAT bad out) and/or 30:00-60:00 easy mobility work of choice and/or meal prep
3 rounds not for time:
30m med ball bear hug carry
5-15m handstand walk
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A. Power clean, 5-5-5-5 touch-and-go moderate/tough; begin a set every 2:30
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AMRAP in 16:00 w/a partner, trade off all work as desired but only 1 partner works at a time:
100 burpees
200 kettlebell swings, 70/53
400 double-unders
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For time:
30/20 row calories @ 97%
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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
AMRAP in 16:00 w/a partner, trade off all work as desired but only 1 partner works at a time:
100 burpees
200 kettlebell swings, up to 53/35
400 double-unders
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Optional:
Abs, bis, & tris of choice
Post result to comments.
A. Squat snatch, build to a tough (not max) single for the day
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9-7-5-3-1 for time w/8:00 cap (rest remainder of 8:00 if you finish before then):
Muscle-ups
Squat snatches,135/95
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For time, beginning exactly 12:00 after beginning the snatch/muscle-up couplet:
25 toes-to-bar
50 barbell thrusters, 44/33
25 CTB pull-ups
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3 rounds:
20 light reverse hypers
:30 hollow rock
Post results to comments.
Run, row, Assault Bike, and/or ski erg @ easy pace
3 sets easy of (10 bird dogs + 10 dead bugs + :10 2-arm passive hang from bar)
A. Snatch, 10:00 coach-led tech work
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Every :90 for 12:00 (4 sets of each):
1st: 1 back squat building to end of a very tough single, 20X1
2nd: 1 weighted strict pull-up, 21X0 or max up to :30 chin-over-bar or chest-to-bar hold
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For time w/8:00 cap:
25 toes-to-bar, sit-ups w/fingers touching temples, or pull-ups – your choice
50 thrusters, 44/33
25 toes-to-bar, sit-ups, or pull-ups – same movement as the first 25
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5:00-10:00 independent mobility work of choice
Post results to comments.