Cincinnati Strength & Conditioning
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
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A. Back squat, build quickly to a moderate/tough single
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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
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ab/low back work of choice
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Run, row, Assault Bike, and/or ski erg @ easy pace
5 rounds of(1/side Turkish get-up + 5 controlled scap push-ups)
Every :60 for 14:00 (7 sets):
1st: 1 tough power clean
2nd: 1-3 wall walks or 3-6 strict ring dips or 3-6 strict handstand push-ups
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Every :60 for 14:00 (7 sets):
1st: 3-6 touch-and-go deadlifts, start @ final power clean weight a bit just a bit from there – goal is efficient movement like last week
2nd: :30 steady bar-facing burpees
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5:00-10:00 coach-led mobility work
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3 sets not for time:
30-60 unbroken double-unders
5-10m handstand walk or :30 nose-to-wall hold
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A. Power clean & split jerk, build quickly to a tough single for the day
B. Push press, 3 x 10 touch-and-go @ shoulders light – focus on smooth reps; begin a set every 2:00
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4 rounds for steady reps, pick up where you left off:
3:00 of [8 clean-grip deadlifts @ 185/125 + 8 bar-facing burpees + 16 alternating box jump/step-down or step-up/step-downs @ 24/20]
:60 rest
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3 sets not for time:
4-8 weighted hip extensions, 2012
:60 front leaning rest on rings
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OPEX Winter Classic – 3 events, 1 starting every 15:00:
Event 1, AMRAP in 12:00:
11 bar-facing burpees
11 squat snatches, 115/75
9 bar-facing burpees
9 squat snatches, 155/105
7 bar-facing burpees
7 squat snatches, 205/135
5 bar-facing burpees
5 squat snatches, 225/145
*if you complete the above work, establish a max squat snatch in the remainder of the 12:00 as a tie break
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Event 2, AMRAP in 12:00:
2 rounds of (2 muscle-ups + 4 handstand push-ups + 8 kettlebell swings @ 70/53)
5 squat clean thrusters, 155/105
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Event 3, for time w/12:00 cap:
111 row calories, off the rower every :60 for you choice of either 5 toes-to-bar or 5 box jump-overs @ 24/20
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optional:
bis, tris, abs
sandbag carry
400m sled drag, moderate
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3 rounds not for time:
5 box jumps w/step-down, 30/24
5-10 handstand push-ups (strict or kipping)
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A. Back squat, build quickly to a moderate single for the day, 20X1
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AMRAP in 20:00:
20 thrusters, 135/85
20 pull-ups
20 bar-facing burpees
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3 rounds not for time:
:30 Sorensen hold
:30 hollow hold
Post results to comments.