Cincinnati Strength & Conditioning
10:00 pistol & bar muscle-up practice
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A. Axle overhead walking lunges, 3 x 15m (length of rig); 2:00-3:00 rest
B. Unsupported 1-arm DB row (not on a bench), 3 x 3-4/side; :45 between sides
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5 rounds for reps, score as lowest rounds of burpees + lowest round of calories:
:60 burpees
:60 rest
:60 row
:60 rest
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Not for time:
400-800m sandbag carry, switch sides every 100m
Post results to comments.
Run, row, Assault Bike, and/or ski erg @ easy pace
10 alternating Turkish get-up + windmill
Every :90 for 8 sets:
1 power clean, tough but crisp
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3 rounds for time w/a 12:00 cap:
400m row
20 push-up
15 kettlebell swings
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5:00-10:00 coach-led mobility work – 1-2 upper & 1-2 lower pieces
Post results 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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A. 1 power snatch + 2-3 touch-and-go power cleans (at same weight you snatched), 6 x 1 tough (based on snatch); begin a set every :90
B. 1 clean-grip deadlift + 1 clean high pull, 5 x 1 @ clean max; :10 between movements, begin a set every 2:00
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For time w/a partner, split all work as desired w/only 1 partner working at a time:
1000m row or 800m run
50 sand bag or med ball squats
50 toes-to-bar or partner anchored sit-ups w/hands at temples throughout
800m run or 800m run (whichever you didn’t do first)
50 sand bag or med ball squats
50 toes-to-bar or partner anchored sit-ups w/hands at temples throughout
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optional:
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]
DB snatch review/practice + find your weight
A. Squat clean + front squat OR squat snatch + overhead squat, 1 moderate every :60 for 8 sets or 8:00 to build to a challenging set if the movement is smooth
B. Pull-up variation (strict, kipping, CTB, etc.), 1 set every :60 for 7 sets – same variation and reps as last week
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AMRAP in 7:00:
400m row
300m run
20 alternating DB/KB snatches, moderate/tough
max burpees in remaining time
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3 rounds not for time:
:30/side plank
10 supermans w/pause @ top
Post results to comments.
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
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AMRAP in 7:00:
400m run w/wall ball
max wall balls in remaining time
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3 sets not for time:
10-20 hip extensions or light reverse hypers
:10-:30 tripod hold
Post results to comments.
5:00-10:00 pistol & bar muscle-up practice
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A. KB/DB goblet squat test, 1 x max reps up to 20 @ 100/70
B. Unsupported 1-arm DB row (not on a bench), 3 x 4-5/side; :45 between sides
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For time:
400m row @ 97%
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Not for time:
400-800m sandbag or med ball carry
Post results to comments.