Cincinnati Strength & Conditioning
3 rounds not for time:
30m bear hug med ball carry
5-10m handstand walk or :30 nose-to-wall hold
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A. Hang squat clean, build quickly to a tough triple – no misses
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10 rounds for time w/10:00 cap, stop before any tearing occurs:
5 unbroken CTB pull-ups
5 unbroken toes-to-bar
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AMRAP in 10:00:
2000m row
max double-unders in remaining time
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gun show
Post results to comments.
A. Front squat, 2-2-1-1 building to a heavy single for the day, 20X1; 2:00-3:00 rest
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4-6 sets according to feel/consistency – get in at least 4, if there is no significant drop off then continue up to 6:
12/9 Assault Bike calories
3 bar muscle-ups or 3 strict CTB pull-ups or 1 rope climb
3 squat cleans, moderate up to 185/125
3 bar muscle-ups
3 squat cleans
2:00 rest
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3 sets not for time:
10 moderate reverse hypers
4/side single-arm unsupported bent-over DB rows, 4010
:30/side plank
Post result to comments.
A. Squat snatch, build to a tough (not max) single for the day
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9-7-5-3-1 for time w/8:00 cap (rest remainder of 8:00 if you finish before then):
Muscle-ups
Squat snatches,135/95
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For time, beginning exactly 12:00 after beginning the snatch/muscle-up couplet:
25 toes-to-bar
50 barbell thrusters, 44/33
25 CTB pull-ups
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3 rounds:
20 light reverse hypers
:30 hollow rock
Post results to comments.
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets of (10 band dislocates + 10 band pull-aparts + 10 jumping squats)
10:00 coach-led gymnastics practice – handstands, kipping, pistols, rope climb, etc.
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AMRAP in 15:00:
5 strict pull-ups or tough CTB Australian pull-ups
10 push-ups
15 air squats
OR
AMRAP in 15:00:
5 strict handstand push-ups
10 alternating pistols
15 strict pull-ups
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5:00-10:00 coach-led mobility work
Post results to comments.
3 rounds not for time:
5-10m handstand walk or 3-5 wall walks
5-10 strict toes-to-bar
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A. Snatch gauntlet, 1 rep every :60 starting @ 65% 1RM – males add 10 & females add 5 every :60
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AMRAP in 16:00 w/a partner, trade off all work as desired but only 1 partner works at a time:
100 CTB pull-ups
200 wall balls, 20/14 to 10
400 double-unders
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a good old-fashioned perfect-plank-off – capped @ 10:00
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bis & tris
Post results to comments.
Run, row, Assault Bike, and/or ski erg @ easy pace
Dynamic mobility work – coach-led
AMRAP in 16:00 w/a partner, trade off all work as desired but only 1 partner works at a time:
100 pull-ups or perfect CTB Australian pull-ups
200 wall balls
400 double-unders
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a good old-fashioned perfect-plank-off – capped @ 10:00
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Optional:
bis & tris of choice
Post result to comments.