Cincinnati Strength & Conditioning
3 sets not for time:
12 scap pull-ups
12 overhead barbell shrugs
12 scap push-ups
:30/side gentle sleeper stretch
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A. Single-arm DB walking lunges, 2 x 30m/side unbroken (10m overhead, 10m @ shoulder, 10m @ side); :90 between sides
B. Weighted pronated strict pull-up, build to a max (score as bodyweight + load added)
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20:00 @ sustainable pace:
max unbroken strict pull-ups
:30 front leaning rest on ground
200m easy jog
Post results to comments.
Run, row, Assault Bike, and/or ski erg @ easy pace
3 rounds of(1/side Turkish get-up + 10 controlled scap push-ups)
Every :90 for 15:00 (5 sets of each):
1st: 2-2-2-2-2 snatch-grip deadlifts, 31X1
2nd: 1-5 wall walks (manageable in :30-:45) or :30-:45 front leaning rest on rings
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2 sets for time(s):
200m run
10 burpees
20 Russian kettlebell swings, tough unbroken
10 burpees
200m run
5:00 rest
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5:00-10:00 coach-led mobility work
Post results to comments.
3 rounds not for time:
12 DB Cuban presses
12 band pull-aparts
12 band passthroughs
12 behind-the-neck band presses
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A. Snatch-grip deadlift, 1-1-1-1-1, 31X1; 2:00 rest
B. Close-grip bench press (index fingers 14-16” apart), 3-2-1, 21X1; 2:00 rest
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5 rounds for time w/10:00 cap:
200m run
10 alternating DB snatches, moderate/tough up to 60/40
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3 sets not for time:
5/side half kneeling Pallof press
10 moderate reverse hypers
30m med ball bear hug carry
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10:00 mobility work of choice
Post results to comments.
Run, row, Assault Bike, and/or ski erg @ easy pace
3 rounds of(1/side Turkish get-up + 10 controlled scap push-ups)
Every :90 for 15:00 (5 sets of each):
1st: 3-3-3-3-3 snatch-grip deadlifts, 31X1
2nd: :30 nose-to-wall hold – if these were easy last week you can play w/alternating shoulder taps
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5 rounds for time w/10:00 cap:
200m run
10 alternating DB snatches, moderate
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5:00-10:00 coach-led mobility work
Post results to comments.
Run, row, Assault Bike, and/or ski erg @ easy pace
2 rounds @ easy pace of (5 pull-ups + 10 push-ups + 15 air squats)
Every 3:00 for 12:00 (4 sets):
4/3/2/1 front squats, 22X1 – 1st set 4, 2nd set 3… 4th is a heavy single
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Every :90 for 18:00 (4 sets of each):
1st: :45 L-sit or hollow hold
2nd: :45 tough alternating DB rows from plank
3rd: 200m run
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5:00-10:00 mobility work – coach-led
Post results to comments.
3 rounds not for time:
12/side 1-arm DB scap retractions
12/side 1-arm DB scap protractions
:30/side easy sleeper stretch
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A. Squat clean from :02 pause just below knees, build to a moderate single – no misses, no grinding out of the hole
B1. Front squat, 5-5-5 building to a tough set; :60 rest
B2. 1-arm DB row, 3 x 6-8/side, 20X2; :30 between sides, :60 rest
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Every :90 for 22:30 (5 sets of each):
1st: max (-1) unbroken strict pull-ups or max chin-over-bar hold up to :30
2nd: :45 L-sit or hollow hold
3rd: 200m run
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Not for time:
200m 1-arm DB overhead carry, tough – switch sides as needed
Post results to comments.