Cincinnati Strength & Conditioning
Run, row, Assault Bike, and/or ski erg @ easy pace
3 sets easy of (10 bird dogs + 10 dead bugs + :10 2-arm passive hang from bar)
A. Snatch, 10:00 coach-led tech work
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For times, start each mini-chipper on a 6:00 clock and rest the remainder of the 6:00:
21 pull-ups
15 burpees
9 wall balls
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For time:
21 wall balls
15 pull-ups
9 burpees
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For time:
21 burpees
15 wall balls
9 pull-ups
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5:00-10:00 independent mobility work of choice
Post results to comments.
10:00 as warm-up:
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets easy of [15′ forward bear crawl + 15′ reverse bear crawl + 10 deadbugs]
A. Snatch (any variation), 10:00 to build to a tough single
B. Muscle-up or dead hang to inverted or chin-over-bar hold, 5:00 EMOM – still repeatable reps/time, but add a rep or a few seconds this week
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For time w/10:00 cap:
20 toes-to-bar, knees-to-elbows, glute-ham sit-ups*, or anchored abmat sit-ups
30 wall balls
400m run
30 wall balls
20 toes-to-bar
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3 rounds optional:
:15-:30/side plank – star if these are easy
*only perform these if you’ve totaled 45 reps each of the last couple Fridays…
Post results to comments.
3 rounds not for time:
15′ forward bear crawl
15′ backward bear crawl
10 deadbugs w/hands pressed into wall
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A. Power snatch, build quickly to a moderate/crisp touch-and-go 5 – stop before things fall apart
B. Halting snatch-grip deadlift clusters (pause just off ground & just below knees on way up and down), 3 x 1.1.1 starting @ best load in A and building to heavy from there; :10 between singles, 2:00 rest
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AMRAP in 20:00 w/a partner – only 1 working at a time, break up all runs & reps as desired:
400m run
30 kettlebell swings
20 toes-to-bar
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bis & tris, baby!