Cincinnati Strength & Conditioning
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets of (10 band dislocates + 10 band pull-aparts + 10 band behind-the-neck presses)
2 sets of (10 alternating side lunges + 5 scap pull-ups + 5 scap push-ups)
8:00 to establish a heavy front squat double
4:00 rest
8:00 to establish a heavy push press double
4:00 rest
6:00 of (10 double-unders + 10 kettlebell swings + 10 burpees + 20/10/10 + 30/10/10 + 40/10/10 and so on…)
+
5:00-10:00 coach-led mobility work
Post results to comments.
3 rounds as easy warm-up:
30m bear crawl, knees no more than 3″ off ground throughout
:10-:20 chin-over-bar hold
250m row
+
10:00 ring muscle-up practice/tech work – strict if possible, kip/jumping/banded as needed, turn into an easy EMOM if proficient
+
A. Front squat, 5-4-3-5-4-3 (second 5-4-3 heavier than first), 22X1; 2:00-3:00 rest
B. Behind-the-neck shoulder press, 3 x 6-8, 3112; 2:00 rest
+
5 sets @ steady effort:
6 strict knees-to-elbows (yep, knees-to-elbows)
18/12 Assault Bike calories
60m Farmer’s walk, 70/53/hand
2:00 rest
Post results to comments.
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets of (10 band dislocates + 10 band pull-aparts + 10 band behind-the-neck presses)
2 sets of (:05-:10/side bottom of pistol hold + 5 scap pull-ups + :30 plank on ground)
8:00 to establish a heavy front squat triple
4:00 rest
8:00 to establish a heavy push press triple
4:00 rest
6:00 of (10 tough DB thrusters + 10 toes-to-bar)
+
5:00-10:00 coach-led mobility work
Post results to comments.
3 rounds not for time, all light loads/resistance:
12 incline DB scap retractions
12 Trap 3
12/side band internal rotations
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A. Squat clean & split jerk, build to a tough but crisp single for the day – no misses, this is not a max
B. Front squat, 4-3-2-1, 40X1; 2:00-3:00 rest
+
3 rounds for time w/7:00 cap:
200m run
15 power cleans, 95/65
10 burpees
+
3 rounds not for time:
20 light reverse hypers
10 abwheel roll-outs or body saws w/feet in rings
Post results to comments.
3 rounds not for time, all light loads/resistance:
12 incline DB scap retractions
12 Trap 3
12/side band internal rotations
+
A. Squat clean, 15 x 1 moderate; begin a rep every :30
B. Front squat, 5-5-4-4, 40X1; 2:00-3:00 rest
+
3 rounds for time:
60 double-unders
20 alternating reverse goblet lunges, 70/53
10 burpees
+
3 rounds not for time:
15 light reverse hypers
10 abwheel roll-outs or body saws w/feet in rings
Post results to comments.
3 rounds not for time, all light loads/resistance:
12 incline DB scap retractions
12 Trap 3
12/side band internal rotations
+
A. Hang squat clean, build to a moderate single for the day
B. Front squat, 3 x 6-8, 40X1; 2:30 rest
+
AMRAP in 9:00:
5 wall walks
5 toes-to-bar
5 tough Russian kettlebell swings
5 wall walks
10 toes-to-bar
10 Russian kettlebell swings
5 wall walks
15 toes-to-bar
15 Russian kettlebell swings
and so on…
+
3 rounds not for time:
15 light reverse hypers
15 glute-ham sit-ups
Post results to comments.