Cincinnati Strength & Conditioning
A. Power snatch, build quickly to a tough single – no misses
B. Power clean, build quickly to a tough single – no misses
+
Complete the following in teams of 3, w/only 2 working at a time:
4000m row
40 wall walks
400 double-unders
+
gun show
Post results to comments.
Run, row, Assault Bike, and/or ski erg @ easy pace
Dynamic mobility work – coach-led
Complete the following in teams of 3, w/only 2 working at a time:
4000m row
40 wall walks
400 double-unders or single-unders
+
Optional:
Abs, bis, & tris of choice
Post result to comments.
2 sets of (10 band dislocates + 10 band pull-aparts + 10 jumping squats)
Every :60 for 5 sets:
7 unbroken moderate thrusters, each set starts from the ground – efficiency over load
+
Every :60 for 15:00 (5 sets of each):
1st: 10 unbroken wall balls, select load/height that is achievable across all sets
2nd: 5-10 unbroken toes-to-bar or 10 anchored sit-ups or 10 GHD sit-ups
3rd*: 30-60 unbroken double-unders or :30 double-unders
+
*optional Brandon v Lee tiebreak is number of unbroken double-unders completed in the final set – 1 attempt, no time cap on that, keep going until you miss
+
5:00-10:00 coach-led mobility work
Post results to comments.
10:00 muscle-up/DH2I & pistol practice – nothing fatigued…
+
A. 1 squat snatch + 1 hang squat snatch, 10 x 1 light/moderate; begin a rep every :30
+
Every :60 for 15:00 (5 sets of each):
1st: 15 unbroken wall balls, you pick load/target
2nd: unbroken CTB pull-ups up to 15 – select a number that will be repeatable across all sets
3rd: 30-60 unbroken double-unders or :30 max double-unders if 30+ isn’t there
+
AMRAP in 3:00 – begin exactly 2:00 after completion of EMOM:
15/10 Assault Bike calories
15 burpees
Post results to comments.
3 sets not for time:
30-60 unbroken double-unders
10-15m handstand walk or :30 nose-to-wall hold
+
A. Snatch pull, 8 x 1 starting @ 95% snatch max & building to 105% for the final rep; begin a rep every :90
B. Push press, build to a tough single for the day
+
5 rounds for time w/10:00 cap:
20 row calories
15 handstand push-ups
+
3 sets not for time:
15 light reverse hypers
:30/side plank
Post results to comments.
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets easy of (5-10 strict pull-ups or ring rows + 10 KB goblet squats + 10 Russian kettlebell swings)
Every 3:00 for 15:00 (5 sets):
2-3 front squats, 22X1 – get in a little bit of easy double-under practice during the rest
+
For time w/9:00 cap, same weight for both KB movements:
50 row calories
40 alternating reverse kettlebell goblet lunges
30 Russian kettlebell swings
+
5:00-10:00 mobility work – coach-led
Post results to comments.