Cincinnati Strength & Conditioning
3 sets not for time:
5-10m handstand walk or :30 tripod headstand hold
5 dragon flags
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For 12:00:
Evens: 1 power snatch, 80-90% 1RM
Odds: 1 squat snatch, 80-90% 1RM
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AMRAP in 16:00 w/a partner, split all work as desired w/only 1 partner working at a time:
20 CTB pull-ups
30 wall balls, 30/20 to 10
400m run
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optional:
bis, tris, abs
sandbag carry
400m sled drag, moderate
Post results to comments.
Run, row, Assault Bike, and/or ski erg @ easy pace
3 sets easy of (10 bird dogs + 10 dead bugs)
Every 3:00 for 3 sets:
5 moderate/tough front squats, from the ground if clean is proficient, otherwise from the rack
10 hard pulls on the rower
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Every 3:00 for 3 sets:
15 moderate/tough Russian kettlebell swings
10 burpees as fast as possible
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3 rounds for reps:
:30 push-ups
:30 rest
:30 sit-ups
:30 rest
Post results to comments.
A. Strict muscle-up, front lever, or dead hang to inverted, 5:00-10:00 practice/progressions
B. Back squat, build to a tough double (not max, just heavy for today), 20X1
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3 sets:
2:00 of (5 challenging handstand push-ups [kipping, strict, parallette, etc.] + 5 power cleans moderate up to 185/125)
:60 rest
400m run @ 90% aerobic
:60 rest
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3 rounds not for time:
50 double-unders
:30 Sorensen
1-3 rope climbs
Post results to comments.
30:00-60:00 active recovery and/or mobility work of choice
Run, row, Assault Bike, and/or ski erg @ easy pace
Dynamic hip & shoulder mobility – coach’s choice
2 sets easy of [5/side moderate kettlebell snatch + :30 bottom of goblet squat hold]
A. Make-up strength work from Mon-Wed or weightlifting tech work, 15:00 to work on snatch, clean, or jerk positions – nothing above 65% max
B. Prowler/sled fun or make-up conditioning work if not in tomorrow
Post results to comments.
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets of (4-6/side light DB external rotations + 4-6/side pistols or shrimp squats)
A. 1-arm DB/KB overhead walking lunges, 4 x 15m – alternate sides set-to-set so each side does 2 sets; begin a set every 2:00
B. Alternating DB rows from plank position, 3 x 10-12 total (5-6/side); begin a set every 2:00
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For time:
45 row calories
30 DB thrusters, moderate (something you’ll likely break 1-2 times)
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5:00-10:00 coach-led mobility work – 2-4 movements/positions
Post results to comments.