Cincinnati Strength & Conditioning
A. Hang squat snatch, build quickly to a tough double – no misses
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For reps w/a partner, partners trade off each completed set:
5:00 max sets of 3 bar muscle-ups or 10 CTB pull-ups
2:00 rest
5:00 max sets of 10 thrusters, 95/65
2:00 rest
5:00 max sets of 50 double-unders
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gun show
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3 rounds not for time:
3 dead hang to inverted w/controlled descent
1/side Turkish get-up
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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
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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
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ab/low back work of choice
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3 sets not for time:
30-60 unbroken double-unders
10-15m handstand walk or :30 nose-to-wall hold
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A. Snatch pull, 5 x 1 starting @ 95% snatch max & building to 105% for the final rep; begin a rep every 2:00
B. Push press, 5-5-5-5 touch-and-go @ shoulders moderate – smooth reps; begin a set every :90
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3 rounds for time:
500m row
15 kettlebell swings, 70/53
15 burpee box jumps w/step-down, 24/20
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3 sets not for time:
15 glute-ham sit-ups
:30/side plank
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A. 3 squat cleans (touch-and-go) + 3 hang squat clean + 3 front squats, 3 x 1 starting moderate and building to a tough set; rest as needed
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5 rounds for reps:
:60 muscle-ups
:60 wall balls, 20/14 to 10/9 or overhead walking lunges, 95/65
:60 rest
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3 sets not for time:
:60 hollow-to-arch rolls
30m bear hug med ball or sand bag walk, heavy
15 band face pulls w/pause @ back
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long, unplugged hike and/or 30:00-60:00 mobility work of choice
A. Hang squat snatch, build quickly to a tough triple – no misses
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3 rounds for time:
10 CTB pull-ups
30 double-unders
10 toes-to-bar
30 double-unders
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For reps w/a partner, partners trade off each completed set:
5:00 max sets of 10 kettlebell swings
2:00 rest
5:00 max sets of 10 burpees
2:00 rest
5:00 max sets of 150m rows
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gun show
Post results to comments.