Cincinnati Strength & Conditioning
3 rounds not for time:
45 double-unders
15 wall balls, 20/14 to 10/9
3 dead hang to inverted emphasizing full passive hang @ bottom of each rep
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Every 3:00 for 4-6 rounds even:
.5 mile Assault Bike
10 toes-to-bar or CTB pull-ups (alternate movements set-to-set)
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3 sets:
10-20 light reverse hypers
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gun show
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3 rounds not for time:
3 dead hang to inverted w/controlled descent
30-60 unbroken double-unders
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A. Clean & jerk, build quickly to a tough single
B. Muscle-ups, 6 x 1-5 unbroken – same number each set; begin a set every :60
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3 rounds for time w/9:00 cap:
15 Assault Bike calories
12 deadlifts, 155/105
9 hang power cleans, 155/105
6 shoulder-to-overhead, 155/105
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optional additional work, 3-5 rounds:
:60 box step-up/step-downs, 24/20 – goal is smooth, steady rhythm
:30 rest
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ab/low back work of choice
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A. 1 squat clean + 1 hang squat clean + 3 front squats, 3 x 1 starting moderate and building to a tough set; rest as needed
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For time(s) on a running clock, rest the balance of any 10:00 window:
@ 00:00: 21-15-9 of (row calories + DB thrusters @ 50/35/hand)
@ 10:00: 21-15-9 of (CTB pull-ups + burpees)
@ 20:00:
21 Assault Bike calories
:60 rest
15 Assault Bike calories
:60 rest
9 Assault Bike calories
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10:00 muscle-up/DH2I & pistol practice – nothing fatigued…
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A. 1 squat snatch + 1 hang squat snatch, 10 x 1 light/moderate; begin a rep every :30
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Every :60 for 15:00 (5 sets of each):
1st: 15 unbroken wall balls, you pick load/target
2nd: unbroken CTB pull-ups up to 15 – select a number that will be repeatable across all sets
3rd: 30-60 unbroken double-unders or :30 max double-unders if 30+ isn’t there
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AMRAP in 3:00 – begin exactly 2:00 after completion of EMOM:
15/10 Assault Bike calories
15 burpees
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10:00 bar muscle-up and/or DH2I practice – nothing fatigued…
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A. Hang squat snatch, 12 x 1 moderate/tough; begin a rep every :60
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For time:
75 toes-to-bar, complete 25 double-unders every time you come off the bar
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For calories:
3:00 Assault Bike
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10:00 ring muscle-up and/or DH2I practice – nothing fatigued…
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On a single 18:00 clock that starts @ warm-up, establish the following in order:
3 rep moderate touch-and-go squat snatch
3 rep moderate thruster (from ground)
3 rep moderate touch-and-go squat clean
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AMRAP in 5:00:
Strict CTB pull-ups
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Every 7:00 for 3 sets:
:60 Assault Bike @ 95-97% effort
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