Cincinnati Strength & Conditioning
3 rounds not for time:
30-60 double-unders
8 push-ups, 2020
4 deadhang to inverted
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For time in teams of 2 or 3, w/only 1 person working at a time (work HARD, recover, repeat…):
150 row calories
150 burpees
1500m run
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3 sets not for time:
15-20 very light reverse hypers
:30 accumulated tuck L-sit on parallettes
15 light bent-over DB fly, 1011
Post results to comments.
3 rounds not for time, all light loads/resistance:
12 incline DB scap retractions
12 Trap 3
8/side plank rotations from forearm
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A. Squat clean & split jerk, build quickly to a single @ 80-90% max
B. 1 & 1/4 front squat, 5-5-5; 2:00-3:00 rest
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Every :60 for 10:00 (5 sets of each):
1st: 5-10m handstand walk OR 12 alternating shoulder taps from top of wall walk, deliberate and controlled
2nd: 3-6/1-3 bar muscle-ups OR 6-10 alternating hip touches from bar hang OR :05-:15/side 1-arm hang from bar
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3 rounds for time:
25 kettlebell swings, 70/53
25 box jump w/step-down, 24/20
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10:00 very easy aerobic work immediately following conclusion of 3 rounds – walk/spin/row
Post results to comments.
30:00-60:00 active recovery work of choice – no eccentrics, hike/bike/swim/row + static holds or carries preferred
3 rounds not for time:
12 DB Cuban presses
12 band pull-aparts
12 band passthroughs
12 behind-the-neck band presses
A. Seated box jump, 3-3-3-3-3 increasing height a bit each set; rest as needed to stay explosive
B. Clean pull, build quickly to a heavy but crisp single – stop before hip pop disappears
C. Clean-grip deadlift, pick up where you left off in B and build to a moderate single
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For time – very high effort here, if you feel good coming into it commit to an absolute best effort for the day:
2000m row
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400m walk or 4:00 very easy spin on bike immediately following row
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3 sets not for time:
8 glute-ham raises
16 light reverse hypers
Post results to comments.
3 rounds as warm-up:
200m jog
:30 front leaning rest on rings
:30 Sorensen hold
A. Squat snatch, build quickly to a single @ 85-90% max, if you hit that on first attempt you can go to 90-95% for 1 attempt, if you hit that smoothly add a bit more for 1 more attempt
B. Back squat, 3-3-3-3-3 building so last set is only 90% effort (NOT a max), 30X1; 2:00-3:00 rest
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Every :60 for 10:00 (5 sets of each):
1st: 3-6 strict pull-ups, 21X0 – CTB if possible
2nd: 3-6 strict ring dips, 22X1
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For time – should be fast & tough, we’ll adjust movements/reps/loads as needed to make sub-3 possible:
60 double-unders
20 toes-to-bar
10 med ball or sand bag bear hug squats, heavy
Post results to comments.
long, unplugged hike and/or yoga and/or 30:00-60:00 mobility work of choice