Cincinnati Strength & Conditioning
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets easy of [:10-:30 2-arm passive hang from bar + 1-3 forward rolls]
Every :90 for 15:00 (5 sets of each):
1st :90: 2 1 & 1/4 front squats, start moderate and build to tough
2nd :90: :30 strict pull-ups or max chin-over-bar hold up to :30
+
AMRAP in 7:00:
400m run w/wall ball
max wall balls in remaining time
+
3 sets not for time:
10-20 hip extensions or light reverse hypers
:10-:30 tripod hold
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long, unplugged hike, swim, or bike – get outside!
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Run, row, Assault Bike, and/or ski erg @ easy pace
Dynamic mobility work – coach-led
DB snatch review + find your partners & weight
3 rounds for time w/a partner, split all work as desired w/only 1 partner working at a time:
20 alternating DB snatches or sandbag/medball to shoulders (don’t drop the bags!)
30 burpees
800m run
+
Optional:
Abs, bis, & tris of choice
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10:00 jump rope (doubles and triples) and freestanding handstand hold practice – keep hands within a 4′ x 6’ mat
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A. Power clean, build to a heavy single
B. 1 clean-grip deadlift (no pause this week) + 1 clean high pull, 5 x 1 starting @ best load in A and adding each set if things are crisp; :10 between each rep, begin a set every 2:00
+
3 rounds for time w/a partner, split all work as desired w/only 1 partner working at a time:
20 alternating DB snatches or sandbag/medball to shoulders (don’t drop the bags!)
30 burpees
800m run
+
bis, tris, and abs
Post results to comments.
A. Strict muscle-up, front lever, or dead hang to inverted, 5:00-10:00 practice/progressions – if elbows have been hot here, opt for the DH2Is or banded transitions on the low rings, nothing tough
B. Front squat, 3-3-3 building so only last set is tough; 3:00 rest
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For time:
15 toes-to-bar
5 thrusters, heavy up to 185/125
12 toes-to-bar
4 thrusters
9 toes-to-bar
3 thrusters
6 toes-to-bar
2 thrusters
3 toes-to-bar
1 thruster
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3 rounds not for time:
15 glute-ham sit-ups
10-15 light reverse hypers
30m/side 1-arm Farmer’s walk, 70/53
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Run, row, Assault Bike, and/or ski erg @ easy pace
3 sets easy of [10 bird dogs + 10 dead bugs]
Sandbag/med ball squat practice
A. 1 snatch (squat if possible, otherwise power) + 1 hang snatch + 2 overhead squats, 5 x 1 moderate/tough; begin a set every 2:00
B. Pull-up variation (strict, kipping, CTB, etc.), 1 set every :60 for 6 sets – same variation and reps as last week
+
For time:
600m row
3 rounds of (15 sandbag or medball bear hug squats + 45 double-unders)
+
3 rounds not for time:
:15/side star plank
10 supermans w/pause @ top
Post results to comments.