Cincinnati Strength & Conditioning
3 rounds not for time:
10/side 1-arm DB scap retractions
10/side 1-arm DB scap protractions
:30/side easy pec stretch
A. Power clean, build to a tough single in 10:00 (includes warm-up)
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5 rounds for time w/a partner, split all work as desired w/only 1 working at a time:
800m run
30 power cleans, 95/65
10 wall walks or 20m handstand walk
Post results to comments.
long, unplugged hike and/or 30:00-60:00 mobility work of choice
Run, row, Assault Bike, and/or ski erg @ easy pace
Dynamic mobility work – coach-led
For total reps in teams of 2 w/only 1 partner working at a time:
10:00 of (10 burpee box jump-overs or step-overs + 15 toes-to-bar)
5:00 rest
10:00 of (20/15 row calories + 60 double-unders)
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5:00-10:00 coach-led mobility
Post result to comments.
3 rounds not for time:
5-8 empty bar hang muscle snatches
5-8 empty bar thrusters
5-8 empty bar back squats
Every :60 for 12:00 (12 total sets, 4 of each):
Sets 1-4: 5 hang power snatches from below the knees, light
Sets 5-8: 3 hang power snatches from below the knees, moderate
Sets 9-12: 1 hang power snatch from below the knees, tough
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For total reps in teams of 2 w/only 1 partner working at a time:
10:00 of [10 burpee box jump-/step-overs + 15 toes-to-bar]
5:00 rest
10:00 of [20/15 Assault Bike calories + 10m single-arm overhead DB walking lunges, 80/50]
Post results to comments.
Not for time:
16 alternating Turkish get-ups, light & deliberate throughout
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A. Squat clean & split jerk, build quickly to a single @ 80-90% 1RM
B. Front rack reverse lunges, 3 x 4-5/leg (4-5 consecutive on 1 leg, rest then 4-5 consecutive on other leg), controlled on descent – think 3011 again; :90 between legs
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4 rounds for total reps, pick up where you left off each round:
3:00 of (20/16 row calorie buy-in + max in remaining time of 4/2 muscle-ups + 4 heavy med ball/sandbag to shoulders + 4 med ball/sandbag bear hug squats)
:60 rest
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3 rounds not for time:
:20/side single-leg wall sit
:40 front leaning rest on ground w/plate or sandbag on back
Post results to comments.
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets easy of (10 bird dogs + 10 dead bugs + :10 2-arm passive hang from bar + 10 wall balls w/:01 hold @ bottom)
Every :90 for 12:00 (4 sets of each):
1st: 5 front squats, 22X1
2nd: 3 DB renegade rows (1 = 1 push-up + 1/side row), as heavy as possible
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3 rounds for total reps, pick up where you left off:
3:00 of [4 push-ups + 6 kettlebell swings + 8 goblet squats]
:60 rest
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5:00-10:00 coach-led mobility
Post results to comments.