Cincinnati Strength & Conditioning
10:00-15:00 as warm-up:
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets easy of [2-arm passive hang from bar + 5/side 1-arm kettlebell thrusters]
A1. Back squat, 3 x 3-4, 22X1; :60 rest
A2. 1-arm DB row, 3 x 5-6/arm, 20X1; :60 rest
+
AMRAP in 10:00:
20 double-unders or 40 single-unders
10 alternating DB reverse lunges, light
5 strict toes-to-bar or 10 sit-ups
+
3 sets:
:30/side plank
rest as needed
Post results to comments.
10:00-15:00 as warm-up:
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets easy of [6/side moderate DB external rotations + 6 alternating pistols or pistol progressions]
A1. 1-arm KB overhead walking lunge, 3 x 12 steps (switch arms @ 6 steps); :30 rest
A2. Front leaning rest on ground, 3 x :60 rest; :30 rest
+
15:00 @ 70-80%:
10 burpee toes-to-bar
20/15 row calories
40 double-unders or 80 single-unders
+
3 sets:
4-6 unweighted glute-ham raises or 12 unweighted hip extensions, 20X1 or 12 light reverse hypers
rest as needed
10:00 muscle-up practice/tech work
+
A. Squat snatch, accumulate 7-10 singles @ 72-77% of tested 1RM; rest as needed between – quality over volume/load
B. Back squat w/no belt, lifters, or knee sleeves, 5-5-5 all tough, 40X1; 2:30 rest
C1. Seated on floor DB shoulder press, 3 x 6-8, 21X1; :60 rest
C2. Strict pronated pull-ups, 3 x 3-4, 21X0; :60 rest
+
5 sets, goal is unbroken movements throughout:
6-9 CTB pull-ups
:30 rest
18 wall balls, 20/14 to 10/9
:30 rest
36 double-unders
:30 rest
Post result to comments.
10:00 muscle-up practice/tech work
+
A. Squat snatch, accumulate 10 singles @ 70-75% of tested 1RM; rest as needed between
B. Back squat w/no belt, lifters, or knee sleeves, 8-7-6 starting light & building, 40X1; 2:30 rest
C1. Seated on floor DB shoulder press, 3 x 8-10, 21X1; :60 rest
C2. Strict pronated pull-ups, 3 x 4-6, 21X0; :60 rest
+
3 sets, goal is unbroken movements throughout:
10 toes-to-bar
:30 rest
20 wall balls, 20/14 to 10/9
:30 rest
40 double-unders
:30 rest
Post result to comments.
10:00-15:00 as warm-up:
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets easy of [10/side light 1-arm DB rows + 5/side 1-arm kettlebell thrusters]
A1. Back squat, 4 x 2-3, 40X1; :60 rest
A2. Chin-over-bar hold, 4 x max up to :30; :60 rest
+
AMRAP in 10:00:
5 strict pull-ups or very challenging ring rows
10 air squats
20 double-unders or 40 single-unders
+
L-sit, accumulate :90 in a tough variation, break and rest as needed to ensure solid positions throughout
Post results to comments.
10:00-15:00 as warm-up:
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets easy of [10/side light 1-arm DB rows + 5/side 1-arm kettlebell thrusters]
A1. Back squat, 4 x 2-3, 40X1; :60 rest
A2. Chin-over-bar hold, 4 x max up to :30; :60 rest
+
AMRAP in 10:00:
5 strict pull-ups or very challenging, perfect ring rows
10 air squats
20 double-unders or 40 single-unders
+
L-sit, accumulate :60 in a tough variation, break and rest as needed to ensure solid positions throughout
Post results to comments.