Cincinnati Strength & Conditioning
For completion as warm-up:
15m slow bear crawl
500m row
8 alternating Turkish get-ups
Every :90 for 12:00 (4 sets of each)
1st: 12 alternating front rack reverse lunges, heavy
2nd: :30 hollow rock or hold – hold a light DB (even the 3s or 5s will do) in hands and/or feet if these are easy
+
3 sets:
2:30 of (200m run + max in remaining time of 5 strict pull-ups + 10 air squats)
2:30 rest
+
5:00-10:00 coach-led mobility work
Post results to comments.
For completion as warm-up:
15m walking lunges
:05-:10/side 1-arm hang from ring or bar (sub :20 2-arm hang)
200m jog or :60 row or bike or ski erg
3 wall walks
15m walking lunges
Every :90 for 15:00 (5 sets of each):
1st: 1 clean-grip deadlift @ 21X1 + 1 clean pull + 1 power clean
2nd: :30 jump rope work – singles/doubles/triples/forward/backward/1-leg, mix it up…
+
3 rounds for time(s):
15 push-ups
25 Russian kettlebell swings, light/moderate
35 double-unders
:60 rest
+
5:00-10:00 mobility work – coach-led
Post results to comments.
3 rounds not for time:
10/side 1-arm DB scap retractions
5/side light 1-arm DB overhead squats, 31X1
:30/side easy pec stretch
A. Snatch balance w/:02 pause in the hole, 2-2-2-2 moderate – perfect position & solid :02 pause more important than load today; rest as needed
B. Back squat, 4-3-2-2, 22X1; 2:00-3:00 rest
+
8 rounds for time:
1 hang squat clean, 225/145*
3 bar muscle-ups
*opt for the EMOM if either the loads or the bar muscle-ups are limiters
OR
Every :60 for 16:00 (8 of each):
1st: 1 tough hang squat clean from below the knees
2nd: 1-3 bar muscle-ups or dead hang to in
+
3 sets not for time:
10 DB prone rows
10 alternating double KB front rack reverse lunges – elevate front foot 4-8″
Post results to comments.
long, unplugged hike and/or 30:00-60:00 easy aerobic work of choice and/or 30:00-60:00 relaxed mobility work of choice
Run, row, Assault Bike, and/or ski erg @ easy pace
Dynamic mobility work – coach-led
For time in teams of 3 w/only 1 working at a time:
1500m row (or 1500m run or 2 mile Assault Bike)
150 thrusters, up to 95/65 – scale accordingly to loads that allow for sets of 10 when fresh (though you may not be fresh by the time you get here…)
150 toes-to-bar
+
5:00-10:00 coach-led mobility
Post result to comments.
3 rounds not for time:
12 incline DB scap retractions
12 plate halos (6 in each direction)
:10 top of ring push-up
:10 middle of ring push-up
:10 bottom of ring push-up
A. 1 pause power snatch (:01 pause just below the knees on way up) + 1 pause hang power snatch (:01 just below the knees) + 1 hang power snatch w/no pause, 4-6 x 1 moderate and crisp; rest as needed
B. Segmented snatch-grip deadlift, 2-2-1-1-1 w/pause just off ground, just below knees, and mid-thigh on the way up, :03 descent and re-set on the ground; 2:00-3:00 rest
+
For time in teams of 3 w/only 1 working at a time:
1500m row
150 thrusters, 115/75
150 toes-to-bar
+
optional:
4 mile easy Assault Bike – goal is remain @ even pace throughout that would be maintainable for 30+ minutes
Post results to comments.