Cincinnati Strength & Conditioning
Run, row, Assault Bike, and/or ski erg @ easy pace
3 rounds of(1/side Turkish get-up + :30 plank + :60 row/bike/ski easy)
A. Power clean & jerk, 10:00 to build to a moderate/tough single or 10 x 1 moderate beginning every :60
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AMRAP in 10:00:
10 front squats or goblet squats
10 alternating reverse lunges or goblet reverse lunges
20 pull-ups or Australian pull-ups
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5:00-10:00 coach-led mobility work
Post results to comments.
3 rounds not for time:
12 plate halos
12 prone T rows
:30 bottom of push-up hold, 1-2” off ground
3 dead hang to inverted w/controlled descent
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A. Power snatch clusters, 4 x 1.1.1 moderate; :10 between singles, 2:00 rest
B. Clean-grip deadlift, 1-1-1, 41X1; 2:00 rest
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5 rounds for time w/partner:
3 wall walks
9 Russian kettlebell swings
15 air squats
rest while partner works
9 CTB pull-ups
200m run
rest while partner works
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gun show
Post results to comments.
Run, row, Assault Bike, and/or ski erg @ easy pace
Dynamic mobility work – coach-led
5 rounds for time w/partner:
3 wall walks
9 Russian kettlebell swings
15 air squats
rest while partner works
9 pull-ups or Australian pull-ups
200m run
rest while partner works
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5:00-10:00 independent mobility
Post result to comments.
3 rounds not for time:
12 plate halos
12 prone T rows
3 dead hang to inverted w/controlled descent
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A. Power clean clusters, 3 x 1.1.1 moderate; :10 between singles, 2:00 rest
B. Clean-grip deadlift, 2-2-2, 41X1; 2:00 rest
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AMRAP in 15:00 trading off completed rounds w/a partner:
9 burpees
11 kettlebell swings
13 goblet squats
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gun show
Post results to comments.
Run, row, Assault Bike, and/or ski erg @ easy pace
Dynamic mobility work – coach-led
AMRAP in 15:00 trading off completed rounds w/a partner:
9 burpees
11 kettlebell swings
13 goblet squats
+
5:00-10:00 coach-led mobility
Post result to comments.
3 rounds not for time:
12 plate halos
12 prone T rows
:30 bottom of push-up hold, 1-2” off ground
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A. Clean pull, build to the heaviest single that still feels clean-able
B1. Clean-grip deadlift w/:01 pauses just off ground, just below the knees, and on the ground between reps, 2-2-1-1 perfect positions over load; :60 rest
B2. :15 top of dip hold + :15 bottom of dip hold, 4 x 1; :60 rest
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21-15-9 for time w/a partner – P1 complete 21 squats, P2 21 squats, P1 21 burpees, P2 21 burpees, P1 21 pull-ups, P2 21 pull-ups, P1 21 sit-ups, P2 21 sit-ups, P1 15 squats, P2 15 squats, and so on…:
DB/KB goblet squats, heavy!
Pull-ups or Australian pull-ups
Burpees
Sit-ups
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gun show
Post results to comments.