Cincinnati Strength & Conditioning
2 sets as warm-up:
5/side1-arm DB hang clean & jerks
5 DB goblet squats, 3011
:10-:20 hanging knee raise or L-hang
A. Back squat, 6 x 3 @ 50-60% of max, 10X1; begin a set every :60
B. Snatch, 8:00 to build to a moderate single
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Every 5:00 for 15:00 (3 sets):
12 kettlebell swings
12 burpees
9 kettlebell swings
9 burpees
6 kettlebell swings
6 burpees
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5:00-10:00 coach-led mobility
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2 rounds as warm-up:
15 light band pass-throughs
15 light band pull-aparts
15m unweighted walking lunges
3 rounds easy w/20:00 cap:
10 alternating light Turkish get-ups
800m row or 600m ski erg or 1600m bike erg or 1 mile Assault/Echo Bike
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For completion, not for time:
:90 handstand hold
:90 med ball bear hug hold
:90 L-sit or top of dip support
:90 heavy Farmer’s hold
*break as needed throughout but complete in order
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5:00-10:00 mobility work – coach-led
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2 rounds as warm-up:
:15-:30 handstand hold or plank
30m unweighted walking lunges
:30 arrested superman hold
8:00 overhead squat tech work/practice – keep things very light (pvc or empty bar for most), emphasis greatest range of motion possible while keeping bar in solid position overhead
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4:00 rest
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4 rounds for total reps:
:60 pull-ups
:60 push-ups
:60 air squats
:60 double-unders
:60 rest
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5:00-10:00 mobility work – coach-led
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3 rounds:
3 slow & controlled inchworms
30m/side 1-arm Farmer’s walk
:30/side plank
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Every 2:30 for 15:00 (6 sets):
1 close-grip bench press
9 Russian kettlebell swings, moderate
*work to a heavy single on the bench, but keep the swings warm-up-based for the 5-rounder
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5 rounds for time w/a 10:00 cap:
6 ground-to-overhead
12 abmat sit-ups
*moderate load up to 135/95
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5:00-10:00 coach-led mobility
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2 sets as warm-up:
12 air squats
12 alternating reverse lunges
12 Australian CTB pull-ups or ring rows
Every :90 for 15:00 (5 sets of each):
1st: 5 front squats from the ground (a squat clean counts as your 1st rep)
2nd: max (-1) unbroken strict pull-ups, band assist as needed to allow for at least 5 solid reps each for all rounds
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For time w/10:00 cap:
600m row or 450m ski erg or 1200m bike or 1 mile Assault/Echo bike
30m DB walking lunges
15 DB thrusters
*same load for both the lunges & thrusters, go heavy!
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5:00-10:00 coach-led mobility
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Dynamic mobility work – coach-led
For time w/a partner, trading off completed rounds:
10 rounds (5 each) of [5 power cleans + 10 bar-facing burpees]
5:00 rest
10 rounds (5 each) of [10 deadlifts + 10 toes-to-bar]
*ideally
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optional bis & tris work of choice
Post result to comments.