Cincinnati Strength & Conditioning
5:00-10:00 handstand hold or walk practice
+
A. Split jerk, build to a tough single in 10:00
B. Power clean, build to a tough touch-and-go triple in 10:00
+
AMRAP in 15:00:
150 double-unders
1000m row
50 burpees
+
3 sets not for time:
10 unweighted hip extensions, 2012
:30 top of dip hold w/palms forward
Post results to comments.
A. Front squat, 3-3-3-3 building to a tough set of 3, 20X1; 2:00-3:00 rest
+
Every :60 for 18:00 (6 sets of each):
1st: 1-5 muscle-ups or 1-2 rope climbs
2nd: 3 hang squat cleans, moderate up to 185/125
3rd: :30 Assault Bike @ high aerobic effort – should be breathing a bit going back into the muscle-ups
+
3 sets not for time:
20 light reverse hypers
5 bent-over DB rows (both arms together), 4010
:30/side plank
Post result to comments.
3 rounds not for time
3 rope climbs
15 glute-ham sit-ups
15 handstand push-ups – kipping, strict, or mixed
+
For cals/reps w/a partner, trade off as desired but work can only be performed while partner is in the designated static hold:
8:00 max row calories while partner is in a plank
4:00 rest
8:00 max burpees while partner is hanging from pull-up bar
+
bis, tris, abs
Post results to comments.
A. Snatch, build quickly to a single @ 80-90% 1RM
B. Clean & jerk, build quickly to 80-90% 1RM
+
For time(s):
9 muscle-ups
9 ground-to-overhead, 185/125
5:00 rest
45 pull-ups
45 wall balls, 20/14 to 10
5:00 rest
45 row calories
135 double-unders
+
3 rounds:
20 light reverse hypers
:30 hollow hold
Post results to comments.
30:00-60:00 easy bike, swim, row and/or mobility work of choice
3 rounds not for time:
1 bar muscle-up + 2 strict pull-ups + 3 CTB pull-ups + 4 toes-to-bar OR 5 pull-ups + 5 toes-to-bar
10-14 alternating pistols
+
Every :90 for 15:00 (10 sets):
1 squat snatch starting @ 65% building up to 80-85% max
+
Every :90 for 15:00 (10 sets):
1 squat clean starting @ 65% building up to 80-85% max
+
Every 5:00 for 4 sets:
:30 Assault Bike @ 95-97% effort
Post results to comments.