Cincinnati Strength & Conditioning
3 rounds not for time:
30-60 double-unders
8 push-ups, 2020
4 deadhang to inverted
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For time in teams of 2 or 3, w/only 1 person working at a time (work HARD, recover, repeat…):
150 row calories
150 burpees
1500m run
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3 sets not for time:
15-20 very light reverse hypers
:30 accumulated tuck L-sit on parallettes
15 light bent-over DB fly, 1011
Post results to comments.
3 rounds not for time:
12 bent-over DB fly, 1011
6 push-ups, 2020
6 strict pull-ups, 21X0
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A. Power clean, build quickly to a tough single without compromising solid mechanics
B. Snatch-grip deadlift, 3-3-3 @ snatch max; begin a set every 3:00
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AMRAP 15:00 in teams of 3, rotate stations when the 7/7/7 is completed:
Station 1: (7 kettlebell swings + 7 burpees + 7 row/bike/ski calories)
Station 2: plank
Station 3: rest
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Every :60 for 10:00 (5 sets of each):
1st: 10 alternating shoulder taps
2nd: :05-:15/side 1-arm hang from ring or 4 alternating hip touches hanging from bar
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Bis & tris of choice
Post results to comments.
3 rounds not for time:
12 plate halos
12 prone T rows
:30 bottom of push-up hold, 1-2” off ground
3 dead hang to inverted w/controlled descent
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A. Power snatch clusters, 5 x 1.1 moderate; :10 between singles, 2:00 rest
B. Clean-grip Romanian deadlift, 5-5-5, 31X1; 3:00 rest
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For time in teams of 3 w/only 2 working at a time (and only 1 working at a station at a time):
250 double-unders
2000m row
150 wall balls
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gun show
Post results to comments.
10:00 as warm-up:
Run, row, Assault Bike, and/or ski erg @ easy pace
Dynamic mobility work – coach-led
10:00 muscle-up and/or handstand walk practice – coach led
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4 rounds for time w/a partner, partners trade off completed rounds:
250m row
15 burpees
25 kettlebell swings
15 burpees
250m row
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Optional:
Abs, bis, & tris of choice
Post result to comments.
10:00 as warm-up:
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets easy of [1-3 dead hang to inverted + 1-3 wall walks]
5:00-10:00 muscle-up and/or handstand walk practice – coach led
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For time w/a partner – only 1 working at a time:
800m run
80 pull-ups
400m run
120 wall balls
200m Farmer’s walk, tough
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Optional:
Abs, bis, & tris or choice
Post result to comments.
3 rounds not for time:
15′ forward bear crawl
15′ backward bear crawl
10 deadbugs w/hands pressed into wall
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A. Power snatch, build quickly to a moderate/crisp touch-and-go 5 – stop before things fall apart
B. Halting snatch-grip deadlift clusters (pause just off ground & just below knees on way up and down), 3 x 1.1.1 starting @ best load in A and building to heavy from there; :10 between singles, 2:00 rest
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AMRAP in 20:00 w/a partner – only 1 working at a time, break up all runs & reps as desired:
400m run
30 kettlebell swings
20 toes-to-bar
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bis & tris, baby!