Cincinnati Strength & Conditioning
Run, row, Assault Bike, and/or ski erg @ easy pace
2 rounds of(1/side Turkish get-up + 30 single-unders + 200m jog)
AMRAP in 45:00 in teams of 2-3, split all work as desired:
800m run
200m Farmer’s walk or sand bag carry
10 wall walks
100 double-unders
+
5:00-10:00 coach-led mobility work
Post results to comments.
3 rounds not for time:
12 DB Cuban presses
12 band pull-aparts
12 band passthroughs
12 behind-the-neck band presses
+
AMRAP in 90:00:
1300m row or 1000m run or 2 mile Assault Bike
200m Farmer’s walk
15 wall walks
42 double-unders
OR
AMRAP in 60:00:
max row meters
Post results to comments.
2 rounds not for time, all light loads/resistance:
12 incline DB scap retractions
12 Trap 3
12/side band external rotations
:30/side pec stretch
+
A. Hang squat snatch, 6 x 1 moderate/tough no misses; begin a rep every :90
B1. Front squat, 6-5-4, 22X1; :90 rest
B2. Pendlay rows, 3 x 5-6, 10X0; :90 rest
+
AMRAP in 8:00:
150 double-unders
max in remaining time of [6/3 bar muscle-ups + 15 wall balls @ 30/20 to 10]
+
Not for time:
2000m row @ very easy pace – begin :60 after completion of AMRAP
Post results to comments.
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets easy of (10 bird dogs + 10 dead bugs + :10 2-arm passive hang from bar + 3 elevator goblet squats [pauses @ middle/bottom/middle/top each rep])
A. Thruster (from the rack), build to a max in 12:00
+
AMRAP in 8:00:
100 double-unders
max rounds in remaining time of [10 DB moderate thrusters + 10 toes-to-bar/knees-to-elbows/sit-ups]
+
5:00-10:00 coach-led mobility
Post results to comments.
3 rounds not for time:
12/side 1-arm DB scap retractions
12/side 1-arm DB scap protractions
:30/side easy pec stretch
A. Squat snatch, 7 x 1 @ 75-85% max; begin a set every :60
B. Back squat, 5 x 3 moderate/tough, 20X2; 2:00-3:00 rest
+
5 sets @ 80% aerobic – sustainable throughout:
10 strict pull-ups
10 DB thrusters, 50/35/hand
40 double-unders
:60 walk rest
+
3 sets:
15m/side heavy 1-arm KB front rack carry
15m/side heavy 1-arm Farmer’s carry
:30/side weighted star plank (DB in top hand)
rest as needed
Post results to comments.
2 rounds as warm-up of [6 overhead squats @ 3311 + :05 chin-over-bar hold + :05 hang from bar w/elbows @ 90 degrees + :05 dead hang + 200m jog or row or bike or ski erg]
A. 1 & 1/4 back squats, 3-3-3; begin a set every 3:00
B. Pendlay rows, 3 x 4-6, 10X0 – different tempo than last couple weeks, but still bar just off ground @ bottom and must make contact w/upper abdomen @ top each rep; begin a set 2:00
+
AMRAP in 10:00:
10 pull-ups
20 wall balls, 20/14 to 10/9
40 double-unders
+
5:00-10:00 mobility work – coach-led
Post results to comments.