Cincinnati Strength & Conditioning
3 rounds not for time:
3-6 dragon flags
30-60 double-unders
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A. Squat snatch, build quickly to a tough single (not a true max), then drop to 85% of that and accumulate 4-8 more singles according to feel; rest as needed
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3 sets:
:60 moderate/tough DB man-makers (1 = 1 push-up + 1/side row + 1 thruster)
:60 rest
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Every 4:00 for 4 sets:
:25 Assault Bike @ 95-97% effort
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3 sets not for time:
10-15 glute-ham sit-ups
10-15 unweighted hip extensions
Post results to comments.
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets of (15 band pull-aparts + 4-6/side pistols or shrimp squats)
A. Squat clean, 8 x 1 moderate/tough according to your skill/comfort, nothing ugly; begin a rep every :90
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4 sets for reps:
:60 DB man-makers, moderate/tough (1 = 1 push-up + 1/side row + 1 thruster)
:60 rest
:60 row calories
:60 rest
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5:00-10:00 coach-led mobility work – 2-4 movements/positions
Post results to comments.
3 sets not for time:
30m med ball bear hug carry
5/side DB shoulder press from bottom of lunge (forward leg opposite of working hand), 21X1
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A. 1 clean-grip deadlift + 1 clean pull, 8 x 1 @ 90-100% of clean max; begin a set every :90
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For time w/a partner, trading off every 500m – last week here:
10000m row
OR if working solo:
10 sets:
500m row
2:00 walk rest
Post results to comments.
Run, row, Assault Bike, and/or ski erg @ easy pace
10 alternating Turkish get-up + windmill
Every :90 for 12:00 (4 sets of each):
1st: 2 snatch-grip deadlifts, 31X1
2nd: 6-8 seated on floor DB shoulder presses, 11X1
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21-15-9 for time w/10:00 cap:
Russian kettlebell swing, moderate
Sit-up
Push-up
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5:00-10:00 coach-led mobility work
Post results to comments.
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets easy of (5/side unsupported 1-arm KB/DB row + 5/side light 1-arm kettlebell swings)
A. DB rear foot elevated split squat test, 12:00 to build to an 8RM/leg, 30X0 – long-term goal is 8 reps/leg holding .33 body weight in each hand
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AMRAP in 10:00:
10 pull-ups or Australian pull-ups
20 wall balls
40 double-unders or 80 singles
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5:00-10:00 mobility work – coach-led
Post results to comments.
A. Squat clean from block (bar around just below knees), build quickly to a moderate single – no misses
B. Front squat, 2-2-2-2 building so only last two sets are tough, 20X1; 3:00 rest
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AMRAP in 10:00:
10 strict pull-ups
20 wall balls, 30/20 to 10/9
40 double-unders
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3 sets not for time:
10-15 moderate reverse hypers
max perfect L-sit on parallettes or on floor
Post result to comments.