Cincinnati Strength & Conditioning
A. Power clean, build quickly to a moderate single
B. Split jerk, build quickly to a moderate single
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3 rounds for time w/5:00 cap:
13 deadlifts, up to 275/185
67 double-unders
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3 rounds not for time:
10-15 glute-ham sit-ups
5-8/side 1-arm DB row
5-8/side 1-arm DB bench press
OR if 17.3 yesterday:
30:00 easy row, bike, ski erg
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3 sets not for time:
15 light reverse hypers
:30 L-sit
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20:00 mobility work of choice
Post results to comments.
3 rounds not for time
3 rope climbs
15 glute-ham sit-ups
15 handstand push-ups – kipping, strict, or mixed
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For cals/reps w/a partner, trade off as desired but work can only be performed while partner is in the designated static hold:
8:00 max row calories while partner is in a plank
4:00 rest
8:00 max burpees while partner is hanging from pull-up bar
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bis, tris, abs
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3 rounds not for time:
3-6 dragon flags
30-60 double-unders
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A. Squat snatch, build quickly to a tough single (not a true max), then drop to 85% of that and accumulate 4-8 more singles according to feel; rest as needed
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3 sets:
:60 moderate/tough DB man-makers (1 = 1 push-up + 1/side row + 1 thruster)
:60 rest
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Every 4:00 for 4 sets:
:25 Assault Bike @ 95-97% effort
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3 sets not for time:
10-15 glute-ham sit-ups
10-15 unweighted hip extensions
Post results to comments.
10:00 as warm-up:
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets easy of [15′ forward bear crawl + 15′ reverse bear crawl]
A. Hang snatch from just below the knees (power or squat), build to a tough single in 10:00 or 10:00 EMOM moderate drilling 1 component of the lift
B. Pronated strict weighted pull-ups, 1-1-1, 21X0 (or 3 x 2 negatives w/:06-:08 descent if no strict pull-up); 2:00 rest
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For time w/10:00 cap:
500m row
3 rounds of [60 double-unders + 20 push-ups (ring if regular are easy]
500m row
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3 sets not for time:
6-12 glute-ham sit-ups (limit to 6 if you didn’t do these last week)
12 hip extensions
Post results to comments.