Cincinnati Strength & Conditioning
3 sets not for time:
30m medball bear hug carry
15 light band pull-aparts
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A. 1 snatch-grip deadlift + 1 snatch pull, 3 x 1 starting @ snatch max and building a bit from there; :10 between movements, 2:00 rest
B. 1-arm DB overhead carry, 3 x 30m/side tough; :60 between sides
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For time w/a partner, trading off every 500m:
8000m row
OR if working solo:
8 sets:
500m row
2:00 walk rest
Post results to comments.
A. Squat clean from block (bar mid-thigh), build quickly to a moderate single – no misses!
B. Front squat, 5-5-5, 20X1; 3:00 rest
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Every :60 for 18:00 (6 sets of each):
1st: max L-sit up to :30
2nd: 4-6 alternating pistols, 21X1 – pause in the hole!
3rd: max double-unders in :30
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3 sets not for time:
7-10 moderate/tough reverse hypers
:10/side 1-arm passive hang from bar
Post result to comments.
long, unplugged hike
3 sets not for time:
1-3 rope climbs
5-10 strict dips – ring or bar
30-60 unbroken double-unders
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For 14:00:
Evens: 1 power snatch, 80-90% 1RM
Odds: 1 power clean, 80-90% 1RM
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For time w/a partner, split all work as desired w/only 1 partner working at a time:
100 alternating 1-arm DB snatches
100 burpees
2000m row
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optional:
bis, tris, abs
sandbag carry
400m sled drag, moderate
Post results to comments.
A. Strict muscle-up, front lever, or dead hang to inverted, 5:00-10:00 practice/progressions
B. Back squat, take your time and build to a heavy 3
C. Weighted supinated CTB pull-ups, 3 x 3-6, 21X0; 2:30 rest
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AMRAP in 7:00:
3 thrusters, 115/75
3 CTB pull-ups
6 thrusters
6 CTB pull-ups
9 thrusters
9 CTB pull-ups
and so on…
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3 rounds not for time:
4-8 unweighted glute-ham raises, 30X1
5-10m handstand walk or :30 tripod headstand hold
Post results to comments.
30:00-60:00 easy aerobic work or mobility of choice