Cincinnati Strength & Conditioning
A. Hang squat snatch from below the knees, 4-6 x 2 moderate/fast; begin a set every :90
B. Back squats, 3-2-1-1, 20X1; 2:30 rest
C. Weighted strict pronated pull-up, build quickly to a heavy single
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5 rounds steady as skill work – focus is on efficiency/positions/breathing:
1-5 muscle-ups – strict if kipping is easy
10-15m handstand walk or :30 tripod headstand hold
.5 mile Assault Bike
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3 sets not for time:
15 light reverse hypers
:30 L-sit accumulation
Post results to comments.
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets easy of [5-10 strict toes-to-bar or hanging knee raises + 10-15 light kettlebell swings]
Every :90 for 12:00 (4 sets of each):
1st: 4-5 back squats, 31X1
2nd: :30 nose-to-wall or tripod headstand hold
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AMRAP in 7:00:
500m row or 400m run or .6 mile Assault Bike
50 alternating KB/DB goblet reverse lunges, moderate/tough
max double-unders in remaining time
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5:00-10:00 mobility work – coach-led
Post results to comments.
Run, row, Assault Bike, and/or ski erg @ easy pace
Dynamic mobility work – coach-led
8 rounds for time w/partner, partners trade off completed movements (P1 does 10 pull-ups, P2 does 15 wall balls, P1 runs 200m, P2 does 10 pull-ups, and so on…) until 8 total rounds are completed or the clock hits 20:00:
10 pull-ups or Australian pull-ups
15 wall balls or goblet squats
200m run
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Optional:
Abs, bis, & tris of choice
Sled drag
Sandbag carry
Post result to comments.
10:00 jump rope (doubles and triples) and freestanding handstand hold practice – keep hands within a 4′ x 6’ mat
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For 10:00, your choice squat or power, use 1 bar and select weights within the range that you can adjust easily/quickly minute-to-minute:
Evens: 2 snatches, 80-90% 1RM
Odds: 2 cleans, 80-90% 1RM
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8 rounds for time w/partner, partners trade off completed movements (P1 does 10 pull-ups, P2 does 15 wall balls, P1 runs 200m, P2 does 10 pull-ups, and so on…) until 8 total rounds are completed or the clock hits 20:00:
10 pull-ups or Australian pull-ups
15 wall balls or goblet squats
200m 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)
A. Squat clean or squat snatch, 12:00 to build to a heavy single
B. DB bench press, 3 x 5-6, 21X1; 2:00 rest
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For reps
4:00 of (500m row + max push-ups in remaining time)
2:00 rest
4:00 of (400m run + max alternating DB snatches in remaining time)
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3 rounds not for time:
:30/side plank
25 band good morning
Post results to comments.
A. Strict muscle-up, front lever, or dead hang to inverted, 10:00 practice/progressions
B. Clean & jerk, build to a heavy single for the day
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5-4-3-2-1 for time:
Power clean, 80% of 1RM up to 225/145
Muscle-ups
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3 rounds not for time:
25 band good mornings
10-15 handstand push-ups or 5 wall walks
Post results to comments.