Cincinnati Strength & Conditioning
3 rounds not for time:
30-60 double-unders
8 push-ups, 2020
4 deadhang to inverted
+
For time in teams of 2 or 3, w/only 1 person working at a time (work HARD, recover, repeat…):
150 row calories
150 burpees
1500m run
+
3 sets not for time:
15-20 very light reverse hypers
:30 accumulated tuck L-sit on parallettes
15 light bent-over DB fly, 1011
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3 rounds not for time:
12 plate halos
12 bent-over DB fly, 1011
:30 bottom of push-up hold, 1-2” off ground
3 dead hang to inverted w/controlled descent
+
A. Power snatch, 2-1-2-1-2-1 (each 2-1 heavier than the previous 2-1); rest as needed
B. Clean-grip deadlift, build quickly to a moderate single, 21X1 – not a max
+
AMRAP 20:00 in teams of 2-3 – each teammate completes a full round while the others rest, so go fast while it’s your turn!:
10 toes-to-bar
200m run or 250m row or .3 mile Assault Bike
15 air squats
+
gun show
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3 rounds not for time:
12 plate halos
12 prone T rows
:30 bottom of push-up hold, 1-2” off ground
3 dead hang to inverted w/controlled descent
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A. Power snatch, 3-2-1-3-2-1 touch-and-go light/moderate; begin a set every 2:00
B. Clean-grip deadlift, 5-5-5, 11X1; begin a set every 3:00
+
AMRAP in teams of 3 – each teammate completes a full round while the others rest, all-out when it’s your turn…:
10 alternating DB snatches or 6 med ball or sandbag over the shoulder, heavy loads that still allows consistent cycle speed
200m run
+
gun show
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3 rounds not for time:
12 plate halos
12 prone T rows
:30 bottom of push-up hold, 1-2” off ground
3 dead hang to inverted w/controlled descent
+
A. Power clean, 4-3-2-4-3-2 touch-and-go light/moderate; begin a set every 2:00
B. Clean-grip Romanian deadlift, 2-2-2-2, 31X1; begin a set every 2:00
+
3 rounds for even times:
12 Assault Bike calories
12 burpees w/lateral hop over bar
12 deadlifts, 225/155
12 wall balls, 20/14 to 10/9
1:2 work:rest OR get in teams of 3 and rest while your teammates go at it…
+
gun show
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3 rounds not for time:
12 plate halos
12 prone T rows
:30 bottom of push-up hold, 1-2” off ground
3 dead hang to inverted w/controlled descent
+
A. Power clean, 5-4-3-2 touch-and-go moderate/tough; begin a set every 2:00
B. Clean-grip Romanian deadlift, 3-3-3-3, 31X1; 3:00 rest
+
AMRAP in 18:00 w/a partner, partners trade of each completed movement (not completed rounds):
6 CTB pull-ups or 3 muscle-ups (bar or ring)
9 toes-to-bar
15 air squats
+
bis, tris, abs work of choice
Post results to comments.
3 rounds not for time:
12 plate halos
12 prone T rows
:30 bottom of push-up hold, 1-2” off ground
3 dead hang to inverted w/controlled descent
+
A. Power snatch clusters, 5 x 1.1 moderate; :10 between singles, 2:00 rest
B. Clean-grip Romanian deadlift, 5-5-5, 31X1; 3:00 rest
+
For time in teams of 3 w/only 2 working at a time (and only 1 working at a station at a time):
250 double-unders
2000m row
150 wall balls
+
gun show
Post results to comments.