Cincinnati Strength & Conditioning
A. Strict muscle-up, front lever, or dead hang to inverted, 10:00 practice/progressions
B. Front squat, build quickly to a tough (not max) single
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20 rounds for time w/8:00 cap:
5 unbroken CTB pull-ups
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rest as needed
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For time:
45 glute-ham sit-ups
400m run
35 thrusters, 95/65
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3 rounds not for time:
7-10 moderate reverse hypers
15m/side 1-arm Farmer’s walk, up to 100/70
Post results to comments.
A. Strict muscle-up, front lever, or dead hang to inverted, 10:00 practice/progressions – if elbows have been hot here, opt for the DH2Is or banded transitions on the low rings, nothing tough
B. Front squat, 2-2-2-2 building so only last set is tough; 3:00 rest
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For time:
10 rope climbs
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rest as needed
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For time:
30 Assault Bike calories
90m (3 x down & back the rig) bear hug med ball carry
30 burpees
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3 rounds not for time:
15 glute-ham sit-ups
9-12 light/moderate reverse hypers
15m/side 1-arm Farmer’s walk, up to 100/70
Post results to comments.
A. Strict muscle-up, front lever, or dead hang to inverted, 5:00-10:00 practice/progressions – if elbows have been hot here, opt for the DH2Is or banded transitions on the low rings, nothing tough
B. Front squat, 3-3-3 building so only last set is tough; 3:00 rest
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For time:
15 toes-to-bar
5 thrusters, heavy up to 185/125
12 toes-to-bar
4 thrusters
9 toes-to-bar
3 thrusters
6 toes-to-bar
2 thrusters
3 toes-to-bar
1 thruster
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3 rounds not for time:
15 glute-ham sit-ups
10-15 light reverse hypers
30m/side 1-arm Farmer’s walk, 70/53
Post results to comments.
A. Strict muscle-up, front lever, or dead hang to inverted, 5:00-10:00 practice/progressions – if elbows have been hot here, opt for the DH2Is or banded transitions on the low rings, nothing tough
B. Front squat, 5-5-5 building so only last set is tough; 3:00 rest
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For time:
25 Assault Bike calories
30 handstand push-ups
35 row calories
30 handstand push-ups
25 Assault Bike calories
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3 rounds not for time:
15 glute-ham sit-ups
100m Farmer’s walk, 70/53/hand
Post results to comments.
A. Strict muscle-up, front lever, or dead hang to inverted, 10:00 practice/progressions – if elbows have been hot here, opt for the DH2Is or banded transitions on the low rings, nothing tough
B. Thruster, build quickly to a tough but not grind-y single
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For time:
30 thrusters, 135/85
400m run
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3 rounds not for time:
14 glute-ham sit-ups
14 pull-ups – any variation
Post results to comments.
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets easy of (45′ forward bear crawl + 45′ reverse bear crawl + 10 dead bugs)
A few minutes of dead hang-to-inverted, front lever, or skin-the-cat practice/tech work
A. 1 snatch (squat if possible, otherwise power) + 1 overhead squat, 6 x 1 moderate/tough; begin a set every :90
B. Pull-up variation (strict, kipping, CTB, etc.), 1 set every :60 for 7 sets – same movement/reps as last week
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For reps:
4:00 toes-to-bar
:60 rest
3:00 wall balls, 20/14 to 10/9
:60 rest
2:00 double-unders
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3 rounds not for time:
:10-:15/side star plank
10 supermans w/pause @ top
Post results to comments.