Cincinnati Strength & Conditioning
3 rounds as warm-up:
:15-:30 handstand hold or plank
15m unweighted walking lunges
:15-:30 arrested superman hold
10:00 to build to a challenging clean-grip deadlift single
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5:00 rest – strip bar to power clean weight
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4 rounds for total reps:
:60 power cleans, moderate/tough up to 185/125
:60 burpees w/lateral hop over the bar
:60 double-unders
:60 rest
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5:00-10:00 mobility work – coach-led
Post results to comments.
3 sets as warm-up:
10 air squats
10 alternating reverse lunges
10 Australian CTB pull-ups or ring rows
Every :90 for 15:00 (5 sets of each):
1st: 3 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/15:00 cap:
150 wall balls
*have a plan from the start for this, stick to it as long as possible, and reflect on it afterward…
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5:00-10:00 coach-led mobility
Post results to comments.
3 rounds:
3 slow & controlled inchworms
15m/side 1-arm Farmer’s walk
:15/side star plank
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Every :90 for 15:00 (5 sets of each):
1st: 5 shoulder presses, 21X2
2nd: 15 Russian kettlebell swings
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AMRAP in 8:00:
4/side 1-arm DB hang clean & jerk, heavy
8 toes-to-bar
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5:00-10:00 coach-led mobility
Post results to comments.
Dynamic mobility work – coach-led
For time w/a partner trading off completed rounds:
10 rounds (5 each) of [5 DB thrusters + 10 pull-ups]
5:00 rest
10 rounds (5 each) of [10 DB squats + 30 double-unders]
*same load for both DB movements
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optional bis & tris work of choice
Post result to comments.
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
Post results to comments.
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
Post results to comments.