Cincinnati Strength & Conditioning
Run, row, Assault Bike, and/or ski erg @ easy pace
10 alternating Turkish get-up + windmills
Every :90 for 15:00 (5 sets of each):
1st: 2 clean-grip deadlifts beginning @ 90% clean max and adding a bit from there, 11X1
2nd: :30 handstand hold (plank on ring/ground if inversion isn’t solid)
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AMRAP in 8:00
8 kettlebell swings
8 burpees
32 double-unders
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5:00-10:00 coach-led mobility work
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3 rounds not for time:
12 DB Cuban presses
12 band pull-aparts
12 band passthroughs
12 behind-the-neck band presses
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A. Snatch-grip deadlift, 3-3-3-3-3, 31X1; 2:00 rest
B. Close-grip bench press (index fingers 14-16” apart), 5-4-3 moderate, 21X1; 2:00 rest
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3 sets:
2:00 of [10 moderate/tough unbroken DB push presses + easy row w/feet out of the straps in remaining time]
:60 rest
2:00 of [10 fast burpees + easy ski erg in remaining time]
:60 rest
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3 sets not for time:
20 light reverse hypers
30m med ball bear hug carry
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Run, row, Assault Bike, and/or ski erg @ easy pace
2 rounds @ easy pace of (5 pull-ups + 10 push-ups + 15 air squats)
Every 3:00 for 12:00 (4 sets):
4/3/2/1 front squats, 22X1 – 1st set 4, 2nd set 3… 4th is a heavy single
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Every :90 for 18:00 (4 sets of each):
1st: :45 L-sit or hollow hold
2nd: :45 tough alternating DB rows from plank
3rd: 200m run
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5:00-10:00 mobility work – coach-led
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3 rounds not for time:
12/side 1-arm DB scap retractions
12/side 1-arm DB scap protractions
:30/side easy sleeper stretch
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A. Squat clean from :02 pause just below knees, build to a moderate single – no misses, no grinding out of the hole
B1. Front squat, 5-5-5 building to a tough set; :60 rest
B2. 1-arm DB row, 3 x 6-8/side, 20X2; :30 between sides, :60 rest
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Every :90 for 22:30 (5 sets of each):
1st: max (-1) unbroken strict pull-ups or max chin-over-bar hold up to :30
2nd: :45 L-sit or hollow hold
3rd: 200m run
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Not for time:
200m 1-arm DB overhead carry, tough – switch sides as needed
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long, unplugged hike or swim and/or mobility work of choice
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3 rounds not for time:
12 plate halos
12 prone T rows
:30 bottom of push-up hold, 1-2” off ground
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A. Clean pull, 6 x 1 starting @ 90% clean max and building as long as there is speed at the hips; begin a rep every :90
B1. Clean-grip deadlift w/:01 pauses just off ground, just below the knees, and on the ground between reps, 3-3-3 perfect positions over load; :60 rest
B2. Ring dip support (top of ring dip) w/palms facing each other or turned out if possible, 5 x :30; :60 rest
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10 rounds for time w/a partner, trade off completed movements:
200m run
15 wall balls
10 toes-to-bar
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3 sets:
20 light reverse hypers
:30 hollow rock
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gun show
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