Cincinnati Strength & Conditioning
15:00 as warm-up:
Run, row, Assault Bike, and/or ski erg @ easy pace
Dynamic hip & shoulder mobility – coach’s choice
2 sets easy of [5/side light/moderate kettlebell clean & jerk + :30 bottom of goblet squat hold]
A. Weightlifting tech work, 10:00 to work on snatch, clean, or jerk positions – nothing above 65% max
B. Make-up strength work from Mon-Wed
C. Prowler or sled fun
Post results to comments.
10:00 as warm-up:
Run, row, Assault Bike, and/or ski erg @ easy pace
3 sets of [5-6/side moderate/tough 1-arm DB rows + 4-5/side pistols (to a bench if full range w/flat foot isn’t there yet)]
Every 3:00 for 30:00 (5 rounds of each):
1st: :90 of [15 wall balls + max double-unders in remainder of the :90]
2nd: 450/350m row @ high aerobic effort – goal is same or slightly fast pace set-to-set
+
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
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
+
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
2 sets easy of [:10-:30 2-arm passive hang from bar + :10-:30 tripod or headstand hold]
Every 3:00 for 5 sets:
10 alternating barbell front rack or KB goblet reverse lunges, tough!
max unbroken strict pull-ups or 10 very tough Australian pull-ups
+
AMRAP in 10:00 in teams of 2 or 3:
Assault Bike or row calories
+
4 sets:
:20 hollow hold or rock – focus on low back pressed into ground throughout
:20 rest
Post results to comments.
SCHEDULE NOTICE: we will only have 1 class today @ 1030, regular schedule resumes tomorrow…
long, unplugged hike – get out in the sun!
HOLIDAY SCHEDULE NOTICE: we will only have classes at the following times:
Monday, 07.04: 1030 only!
Tuesday, 07.05: regular schedule resumes
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 hold practice – coach led
+
AMRAP in 20:00 w/a partner, split all runs/reps as desired w/only 1 working at a time:
1000m row
50 wall balls
200m Farmer’s walk, heavy!
50 wall balls
+
Optional:
Abs, bis, & tris of choice
HOLIDAY SCHEDULE NOTICE: we will only have classes at the following times:
Today, 07.02: 0900 1000 only
Monday, 07.04: 1030 only
Tuesday, 07.05: regular schedule resumes