Cincinnati Strength & Conditioning
A. 1 squat clean + 1 hang squat clean + 3 front squats, 3 x 1 starting moderate and building to a tough set; rest as needed
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For time(s) on a running clock, rest the balance of any 10:00 window:
@ 00:00: 21-15-9 of (row calories + DB thrusters @ 50/35/hand)
@ 10:00: 21-15-9 of (CTB pull-ups + burpees)
@ 20:00:
21 Assault Bike calories
:60 rest
15 Assault Bike calories
:60 rest
9 Assault Bike calories
Post result to comments.
long, unplugged hike and/or food prep and/or 30:00-60:00 yoga/mobility work of choice
A. Power snatch, build quickly to a tough single – no misses
B. Power clean, build quickly to a tough single – no misses
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Complete the following in teams of 3, w/only 2 working at a time:
4000m row
40 wall walks
400 double-unders
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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
Complete the following in teams of 3, w/only 2 working at a time:
4000m row
40 wall walks
400 double-unders or single-unders
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Optional:
Abs, bis, & tris of choice
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3 rounds not for time:
3 dead hang to inverted w/controlled descent or 1-3 strict muscle-ups
10m 2-arm DB overhead walking lunge
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A. Back squat, build quickly to a moderate/tough single
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AMRAP in 10:00:
20 thrusters, 95/65 for the first round, then add 30/20 each round
20 bar-facing burpees
20 toes-to-bar
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ab/low back work of choice
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)
10:00 to build to a tough set of either 2 front squats or 2 overhead squats (set starts from the ground)
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AMRAP in 10:00:
20 wall balls
20 burpees
20 pull-ups
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5:00-10:00 coach-led mobility
Post results to comments.