Cincinnati Strength & Conditioning
3 sets as warm-up:
4 band overhead squats, 2211
8 v-ups
16 alternating hip hinges
Every :90 for 15:00 (5 sets of each):
1st: 3 snatch-grip deadlifts, 3131 – ugly tempo, be perfect
2nd: 3 strict handstand push-ups – add deficit if these are easy, piked off a box if not…
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AMRAP in 8:00:
8 1-arm DB hang clean & jerks
32 double-unders
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5:00-10:00 mobility work – coach-led
Post results to comments.
3 rounds as warm-up:
5m inchworm, slow & controlled
:05-:10/side 1-arm hang from bar or ring OR :20 passive hang from bar
10 air squats w/short pause in the hole
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8:00 to build to a heavy squat clean for the day
4:00 rest
Every :60 for 8:00 (8 sets):
4 challenging but unbroken thrusters (from the ground, squat clean counts as bottom of 1st thruster)
4 CTB pull-ups OR comparable upper pull, must be unbroken
4:00 rest
AMRAP in 4:00:
60m unweighted walking lunges, hands behind head
400m run
max in remaining time of abmat sit-ups, hand touching temples throughout
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5:00-10:00 coach-led mobility work
Post results to comments.
Dynamic mobility work – coach-led
AMRAP in 15:00 w/a partner, partners must alternate completed movements:
75 double-unders
15 burpees
5 power cleans
*should be a challenging load that can still be done in quick singles
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optional 3 sets not for time:
16 alternating 1-arm DB curl & press
10 glute-ham sit-ups
Post result to comments.
Run, row, Assault Bike, and/or ski erg @ easy pace
3 sets easy of (12 band pull-aparts + 6/side light 1-arm Russian kettllebell swings + 1-3 wall walks w/:03 pause @ top)
Every :90 for 15:00 (5 sets of each):
1st: 2 back squats, 30X1
2nd: max (-2) strict pull-ups (band assist if needed)
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2 rounds for time w/12:00 cap:
200m run
20 wall balls
200m run
20 toes-to-bar or hanging knee raises or sit-ups
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5:00-10:00 coach-led mobility
Post results to comments.
For completion as warm-up:
500m row easy or .5 mile bike easy
20 jumping switch lunges
:30 passive hang from bar or 3 dead hang to inverted or 3 skin the cats
5/side single-arm DB overhead shrugs w/pause @ top
Every :60 for 10:00 (5 sets of each):
1st: upper gymnastic practice – your choice of any hanging or inverted movements
2nd: :05-:10/side bottom of pistol hold – foot flat, full depth, use support if needed
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10:00 @ 70-80% effort – nice & easy:
60m shuttle jog (2 x 15m out & back)
15m/side 1-arm Farmer’s walk, tough
:15/side star plank
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2 sets:
:30 bike easy
:30 bike hard
4:00 rest
5:00-10:00 mobility work – coach-led
Post results to comments.
3 rounds as warm-up:
5/side bottoms up KB press + 15m bottoms up KB overhead carry after 5th rep each set
5/side reverse lunge to knee lift
Every :90 for 15:00 (10 sets):
1 snatch pull
1 power snatch
1 hang power snatch
*keep these light/moderate & crisp
**if overhead position is a major limiter
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2 sets for times – each as fast as possible:
250m row or .3 mile bike
20 burpees
15 Russian kettlebell swings, tough unbroken
3:00 rest (or pair up with someone and rest while they go)
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5:00-10:00 coach-led mobility work
Post results to comments.