Cincinnati Strength & Conditioning
3 rounds not for time:
6 med ball over shoulder, light/moderate
10-25’ handstand walk
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A. Snatch (power or squat), 8 x 2 light/moderate; begin a set every :60
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3-4 sets even:
50 double-unders
.5 mile Assault Bike or 30/20 row calories
10-15 handstand push-ups
3:00 rest
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3 sets:
10-20 light reverse hypers
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gun show
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A. Power snatch, 5 x 9 touch-and-go light – nothing above 75/55; begin a set every :90
B. Snatch pull, 5 x 1 starting @ 100% snatch max & building to 105-110% for the final rep; begin a rep every :90
C. Push jerk, 5-5-5-5-5 light/moderate touch-and-go @ shoulders; begin a set every :90
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3 rounds steady:
:60 ski erg, row, or Assault Bike
:60 front leaning rest on ground
:60 double-unders
:60 med ball bear hug carry
:60 rest
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3 sets:
15 band face pulls w/pause @ back
rest as needed
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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, 8 x 1 starting @ 95% snatch max & building to 105% for the final rep; begin a rep every :90
B. Push press, build to a tough single for the day
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5 rounds for time w/10:00 cap:
20 row calories
15 handstand push-ups
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3 sets not for time:
15 light reverse hypers
:30/side plank
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3 sets not for time:
5/side 1-arm KB snatch, start light and build a bit if possible
5-10m handstand walk or :30 nose-to-wall hold
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A. Snatch pull, 6 x 1 starting @ 90% snatch max & building to 100% for the last 3 reps; begin a rep every :90-2:00
B. Push press, 3 x 6-8 touch-and-go @ shoulders light/moderate – focus on smooth reps; begin a set every 2:00
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3 rounds for steady reps, pick up where you left off:
4:00 of [12 clean-grip deadlifts @ 185/125 + 16 burpee box jump-overs @ 24/20 + 48 double-unders]
:60 rest
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3 sets not for time:
:30 Sorensen hold
:60 front leaning rest on ground
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3 rounds not for time:
30m bear hug med ball carry
5-10m handstand walk or :30 nose-to-wall hold
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A. Hang squat clean, build quickly to a tough triple – no misses
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10 rounds for time w/10:00 cap, stop before any tearing occurs:
5 unbroken CTB pull-ups
5 unbroken toes-to-bar
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AMRAP in 10:00:
2000m row
max double-unders in remaining time
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gun show
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3 sets not for time:
30-60 unbroken double-unders
5-10m handstand walk or :30 nose-to-wall hold
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A. Power clean & split jerk, build quickly to a tough single for the day
B. Push press, 3 x 10 touch-and-go @ shoulders light – focus on smooth reps; begin a set every 2:00
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4 rounds for steady reps, pick up where you left off:
3:00 of [8 clean-grip deadlifts @ 185/125 + 8 bar-facing burpees + 16 alternating box jump/step-down or step-up/step-downs @ 24/20]
:60 rest
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3 sets not for time:
4-8 weighted hip extensions, 2012
:60 front leaning rest on rings
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