Cincinnati Strength & Conditioning
10:00 as warm-up:
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets of [6-8/side light DB external rotations + 4-6/side pistols (to a bench if full range w/flat foot isn’t there yet)]
5 rounds of:
3:00 of [200m run or 250m row or .3 mile Assault Bike + max rounds in remaining time of 5 strict pull-ups + 7 burpees + 9 wall balls]
3:00 rest
+
3 sets not for time:
:15-:30/side plank
rest as needed
Post results to comments.
10:00 as warm-up:
Run, row, Assault Bike, and/or ski erg @ easy pace
10 alternating kettlebell snatch + windmill
A. 1 halting clean-grip deadlift (pause just below knees on way up, :03 descent) + 1 clean high pull, 7 x 1; begin a rep every :90
+
10:00 @ 80% – focus on movement quality over speed:
5 power clean singles, moderate weight (similar to last week’s)
10 perfect push-ups
30 double-unders or single-unders
+
5:00 mobility work – pick 1-2 stretches
Post results 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]
Every :90 for 15:00 (5 sets of each):
1st: 4-6 front squats, 40X1
2nd: 4-6 bent-over DB rows (both arms at same time, 20X1
+
AMRAP in 10:00:
10 toes-to-bar
5/side 1-arm DB thrusters, very tough
200m run
+
3 sets:
:30 Sorensen hold
rest as needed
Post results to comments.
long, unplugged hike and or mobility work of choice
10:00 as warm-up:
Run, row, Assault Bike, and/or ski erg @ easy pace
Dynamic mobility work – coach-led
5:00-10:00 muscle-up and/or handstand walk practice – coach led
+
AMRAP in 20:00 w/a partner, split all runs/reps as desired w/only 1 working at a time:
800m run
50 kettlebell swings
200m odd object carry – sand bag, log, plate pinch, or 1-arm DB/KB overhead, etc.
50 burpees
+
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 [15′ forward bear crawl + 15′ reverse bear crawl + 10 deadbugs]
A. Snatch (any variation) clusters, 5 x 1.1 moderate; :10 between singles, begin a set every 2:00
+
1 set:
max unbroken pull-ups (strict, kipping, CTB) – we’ll use this to determine training reps going forward, give full effort here…
+
AMRAP in 9:00:
9 DB man-makers (1 = L arm row + R arm row + power clean + thruster]
15 row calories
+
3 rounds not for time:
20 unweighted Russian twists (L is 1, R is 2, back to L is 3, and so on…)
5 hollow-to-superman rolls
Post results to comments.