Cincinnati Strength & Conditioning
3 sets not for time:
30-60 unbroken double-unders
10-15m handstand walk or :30 nose-to-wall hold
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A. Snatch pull, 5 x 1 starting @ 95% snatch max & building to 105% for the final rep; begin a rep every 2:00
B. Push press, 5-5-5-5 touch-and-go @ shoulders moderate – smooth reps; begin a set every :90
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3 rounds for time:
500m row
15 kettlebell swings, 70/53
15 burpee box jumps w/step-down, 24/20
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3 sets not for time:
15 glute-ham sit-ups
:30/side plank
Post results to comments.
3 rounds not for time:
6-12 strict pull-ups
30-60 double-unders
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A. Squat snatch, build quickly to a tough single (not a true max)
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For time:
20 squat snatches, 75% of A
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Every 5:00 for 3 sets:
:30 Assault Bike @ 95-97% effort
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3 sets not for time:
15 glute-ham sit-ups
15 unweighted hip extensions
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.
A. Strict muscle-up, front lever, or dead hang to inverted, 5:00-10:00 practice/progressions – if elbows have been hot here, opt for the DH2Is or banded transitions on the low rings, nothing tough
B. Front squat, 3-3-3 building so only last set is tough; 3:00 rest
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For time:
15 toes-to-bar
5 thrusters, heavy up to 185/125
12 toes-to-bar
4 thrusters
9 toes-to-bar
3 thrusters
6 toes-to-bar
2 thrusters
3 toes-to-bar
1 thruster
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3 rounds not for time:
15 glute-ham sit-ups
10-15 light reverse hypers
30m/side 1-arm Farmer’s walk, 70/53
Post results to comments.
A. Strict muscle-up, front lever, or dead hang to inverted, 5:00-10:00 practice/progressions – if elbows have been hot here, opt for the DH2Is or banded transitions on the low rings, nothing tough
B. Front squat, 5-5-5 building so only last set is tough; 3:00 rest
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For time:
25 Assault Bike calories
30 handstand push-ups
35 row calories
30 handstand push-ups
25 Assault Bike calories
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3 rounds not for time:
15 glute-ham sit-ups
100m Farmer’s walk, 70/53/hand
Post results to comments.