Cincinnati Strength & Conditioning
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets easy of [:10-:30 2-arm passive hang from bar + 1-3 forward rolls]
Every :90 for 15:00 (5 sets of each):
1st: 2-3 front squats, 20X1
2nd: :45 double-under technique work
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For reps/time
8 sets of (:20 perfect air squats + :10 rest)
2:00 rest
600m run
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3 sets not for time:
10-20 hip extensions or light reverse hypers
:10-:30 nose-to-wall or tripod hold
Post results to comments.
Run, row, Assault Bike, and/or ski erg @ easy pace
3 sets easy of (10 bird dogs + 10 dead bugs)
DB snatch practice + find your weight
A. Front squat or overhead squat, 10:00 to build to a heavy set of 5 (begin each set w/a squat clean or squat snatch if possible)
B. DB bench press, 3 x 6-8, 21X1; 2:00 rest
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For time w/an 8:00 cap:
40 push-ups or ring dips (only if very proficient here)
300m run or .5 mile Assault Bike or 120 double-unders
20 alternating DB snatches, tough
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3 rounds not for time:
:30/side plank
10 supermans w/pause @ top
Post results to comments.
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets easy of [:10-:30 2-arm passive hang from bar + 1-3 forward rolls]
Every :90 for 12:00 (4 sets of each):
1st: 3-4 front squats, 20X1
2nd: :45 double-unders technique work
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10 rounds for time w/a partner, alternate full rounds so each partner completes 5:
10 toes-to-bar
15 wall balls
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3 sets not for time:
10-20 hip extensions or light reverse hypers
:10-:30 nose-to-wall or tripod hold
Post results to comments.
SCHEDULE NOTICE: we will only have a 1030 class today, enjoy the holiday!
Run, row, Assault Bike, and/or ski erg @ easy pace
3 sets easy of (10 bird dogs + 10 dead bugs)
Thruster review/practice
A. Squat clean + front squat OR squat snatch + overhead squat (whichever you did not do last week), 1 moderate every :60 for 8 sets or 8:00 to build to a challenging set if the movement is smooth
B. Pull-up variations (whichever you’ve been working on), 1 x max reps
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For time w/8:00 cap:
30 toes-to-bar
400m run
30 thrusters, 75/45 (sub light DBs if front rack limits movement/intensity
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3 rounds not for time:
:30/side plank
10 supermans w/pause @ top
Post results to comments.
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.