Cincinnati Strength & Conditioning
3 sets not for time:
12 scap pull-ups
12 overhead barbell shrugs
12 scap push-ups
:30/side very gentle sleeper stretch
10:00 muscle-up practice/tech work – strict preferred today whether full reps or assisted
+
Every 2:00 for 24:00 (12 sets):
5 pull-ups – tough variation that still allows for unbroken sets
10 push-ups
15 air squats
OR
2 muscle-ups
4 handstand push-ups
8 med ball bear hug squats
Post results to comments.
3 rounds not for time:
12 DB Cuban presses
12 band pull-aparts
12 band passthroughs
12 behind-the-neck band presses
+
A. Snatch-grip Romanian deadlift, 2-2-2-2-2, 3111; begin a set every 2:00
B. 1-arm DB bench press, 3 x 7-10/side, 40X1; :30 between sides
+
For reps, pace for near-full recovery each set:
2:00 of [15 power cleans @ 135/95 + max burpees in remaining time]
2:00 rest
2:00 of [300m run + max burpees in remaining time]
2:00 rest
2:00 of [250m ski erg + max burpees in remaining time]
2:00 rest
2:00 of [.5 mile Assault Bike + max burpees in remaining time]
+
3 sets not for time:
5/side half-kneeling bottoms-up kettlebell press
5 weighted hip extensions, 2013
30-60 double-unders
+
10:00 mobility work of choice
Post results to comments.
long, unplugged hike + mobility work
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
+
A. Power snatch clusters, 4 x 1.1.1 moderate; :10 between singles, 2:00 rest
B. Clean-grip deadlift, 1-1-1, 41X1; 2:00 rest
+
5 rounds for time w/partner:
3 wall walks
9 Russian kettlebell swings
15 air squats
rest while partner works
9 CTB pull-ups
200m run
rest while partner works
+
gun show
Post results to comments.
3 rounds not for time, all light loads/resistance:
12 incline DB scap retractions
12 Trap 3
12/side band internal rotations
+
A. Squat clean, 15 x 1 moderate; begin a rep every :30
B. Front squat, 5-5-4-4, 40X1; 2:00-3:00 rest
+
3 rounds for time:
60 double-unders
20 alternating reverse goblet lunges, 70/53
10 burpees
+
3 rounds not for time:
15 light reverse hypers
10 abwheel roll-outs or body saws w/feet in rings
Post results to comments.
60:00 easy aerobic recovery and/or mobility work of choice