Cincinnati Strength & Conditioning
A. Squat clean from block (bar around just below knees), build quickly to a moderate single – no misses
B. Front squat, 2-2-2-2 building so only last two sets are tough, 20X1; 3:00 rest
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AMRAP in 10:00:
10 strict pull-ups
20 wall balls, 30/20 to 10/9
40 double-unders
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3 sets not for time:
10-15 moderate reverse hypers
max perfect L-sit on parallettes or on floor
Post result to comments.
long, unplugged hike – seriously, it’s not that cold out
3 sets not for time:
1/side tough Turkish get-up
30-60 unbroken double-unders
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Every :90 for 15:00 (5 sets of each):
Evens: 1 squat snatch w/:01 pause in hole before completing the lift
Odds: 1 power snatch w/:01 pause @ catch before completing the lift
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10 rounds for time w/a partner, split all work as desired but only 1 partner works @ a time:
500m row or .6 mile Assault Bike or 500m ski erg or 400m run
15 burpees
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optional:
bis, tris, abs
sandbag carry
400m sled drag, moderate
Post results to comments.
A. Back squat, build quickly to a moderate/tough triple, 20X1
B. Weighted supinated CTB pull-ups, 3 x 2-3, 21X0; 2:30 rest
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AMRAP in 7:00:
5 muscle-ups
4 deadlifts, 155/105
3 hang power cleans, 155/105
2 front squats, 155/105
1 shoulder-to-overhead, 155/105
OR
AMRAP in 7:00:
4 deadlifts, moderate/tough up to 155/105
3 hang power cleans
2 thrusters
1 rope climb (legless if possible)
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3 rounds not for time:
5-10 weighted glute-ham raises, 20X1
5-10m handstand walk or :30 tripod headstand hold
Post results to comments.
Happy Thanksgiving, enjoy the day!
SCHEDULE NOTICE – Thanksgiving hours:
today: all classes cancelled, open gym 1000-1130 for those interested in moving around a bit
Fri: 1030 only
Sat: regular hours resume
3 rounds not for time:
3-6 dragon flags
30-60 double-unders
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A. Squat snatch clusters, 5 x 1.1 moderate/tough; :10 between singles, 2:00 rest
B. Axle Pendlay rows, 3 x 4-5, 20X2 – :02 pause w/bar pinned to abdomen w/straight wrists; 2:00 rest
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Every 3:30 for 4 sets:
:20 Assault Bike @ 95-97% effort
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3 sets not for time:
4-6/side DB external rotations, 30X0
12 scap push-ups
Post results to comments.