Cincinnati Strength & Conditioning
Run, row, Assault Bike, and/or ski erg @ easy pace
3 sets easy of (10 bird dogs + 10 dead bugs + :10 2-arm passive hang from bar)
Every :90 for 12:00 (4 sets of each)
1st: 3 back squats starting moderate and building to tough
2nd: 3-6 DB shoulder press, 21X1
+
3 rounds for time:
75/50/25 double-unders or single-unders – select a rep number that is do-able in :60
15 kettlebell swings, unbroken but not to exceed 70/53
15 burpees
+
5:00-10:00 coach-led mobility
Post results to comments.
3 rounds not for time:
3 dead hang to inverted w/controlled descent or 1-3 strict muscle-ups
10m 2-arm DB overhead walking lunge
+
A. Back squat, build quickly to a moderate/tough single
+
AMRAP in 10:00:
20 thrusters, 95/65 for the first round, then add 30/20 each round
20 bar-facing burpees
20 toes-to-bar
+
ab/low back work of choice
Post results to comments.
3 rounds not for time:
3 dead hang to inverted w/controlled descent
1/side Turkish get-up
+
A. Back squat, build quickly to a moderate double
B. Power clean & push jerk, 5 x 1 light/moderate touch-and-go at shoulders; begin a set every :60
+
For time – adjust loads as needed:
21 power cleans, 135/85
21 row calories
21 burpees over the rower
3:00 rest
15 power cleans, 165/105
15 row calories
15 burpees
3:00 rest
9 power cleans, 195/125
9 row calories
9 burpees
+
ab/low back work of choice
Post results to comments.
3 rounds not for time:
3 dead hang to inverted w/controlled descent
1/side Turkish get-up
+
A. Back squat, build quickly to a moderate triple
+
For time w/a 13:00 cap:
55 deadlifts, moderate up to 225/155
55 wall balls, 20/14 to 10/9
55 row calories
55 handstand push-ups
+
3 rounds:
10-15 light reverse hypers
:30 hollow rock or hold
Post results to comments.
3 rounds not for time:
3 dead hang to inverted w/controlled descent
30-60 unbroken double-unders
+
A. Back squat, 5-4-3-2-1 all moderate; 2:00-3:00 rest
+
For times on a 20:00 running clock:
@ 00:00: 30 snatches, 115/75
@ 05:00: 90 wall balls, 30/20 to 10/9
@ 15:00: 30 clean & jerks, 115/75
+
3 rounds:
15 moderate reverse hypers
:30 hollow rock or hold
Post results to comments.
Run, row, Assault Bike, and/or ski erg @ easy pace
3 sets easy of (10 bird dogs + 10 dead bugs + :10 2-arm passive hang from bar)
A. Snatch, 10:00 coach-led tech work
+
Every :90 for 12:00 (4 sets of each):
1st: 1 back squat building to end of a very tough single, 20X1
2nd: 1 weighted strict pull-up, 21X0 or max up to :30 chin-over-bar or chest-to-bar hold
+
For time w/8:00 cap:
25 toes-to-bar, sit-ups w/fingers touching temples, or pull-ups – your choice
50 thrusters, 44/33
25 toes-to-bar, sit-ups, or pull-ups – same movement as the first 25
+
5:00-10:00 independent mobility work of choice
Post results to comments.