Cincinnati Strength & Conditioning
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 clusters, 4 x 1.1.1 moderate; :10 between singles, 2:00 rest
B. Clean-grip deadlift, 1-1-1, 41X1; 2:00 rest
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5 rounds for time w/partner:
3 wall walks
9 Russian kettlebell swings
15 air squats
rest while partner works
9 CTB pull-ups
200m run
rest while partner works
+
gun show
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, 3 x 1.1.1 moderate; :10 between singles, 2:00 rest
B. Clean-grip deadlift, 1-1-1, 41X1; 2:00 rest
+
5 rounds for time w/partner:
200m run
10 jumping switch lunges
rest while partner works
10 sandbag or plate ground-to-overhead
10 burpees
rest while partner works
+
gun show
Post results to comments.
3 rounds not for time:
12 plate halos
12 prone T rows
3 dead hang to inverted w/controlled descent
+
A. Power clean clusters, 3 x 1.1.1 moderate; :10 between singles, 2:00 rest
B. Clean-grip deadlift, 2-2-2, 41X1; 2:00 rest
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AMRAP in 15:00 trading off completed rounds w/a partner:
9 burpees
11 kettlebell swings
13 goblet squats
+
gun show
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3 sets not for time:
12 scap pull-ups
12 overhead barbell shrugs
12 scap push-ups
:30/side gentle sleeper stretch
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A. Single-arm DB walking lunges, 2 x 30m/side unbroken (10m overhead, 10m @ shoulder, 10m @ side); :90 between sides
B. Weighted pronated strict pull-up, build to a max (score as bodyweight + load added)
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20:00 @ sustainable pace:
max unbroken strict pull-ups
:30 front leaning rest on ground
200m easy jog
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3 sets not for time:
12 scap pull-ups
12 overhead barbell shrugs
12 scap push-ups
:30/side very gentle sleeper stretch
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10:00 @ very easy effort:
.3 mile Assault Bike
6 push-ups, 2020
3 deadhang to inverted w/controlled descent
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A. DB walking lunges, 4 x 30m unbroken (10m overhead + 10m @ shoulders + 10m @ sides); 2:00 rest
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For time:
50 toes-to-bar, 25 double-unders @ every break
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10:00 @ very easy effort:
.3 mile Assault Bike
10 weighted hip extension
:30 front leaning rest on ground
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3 rounds not for time:
45 double-unders
15 wall balls, 20/14 to 10/9
3 dead hang to inverted emphasizing full passive hang @ bottom of each rep
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Every 3:00 for 4-6 rounds even:
.5 mile Assault Bike
10 toes-to-bar or CTB pull-ups (alternate movements set-to-set)
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3 sets:
10-20 light reverse hypers
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gun show
Post results to comments.