Cincinnati Strength & Conditioning
3 rounds not for time:
30m med ball bear hug carry
5-15m handstand walk
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A. Power clean, 5-5-5-5 touch-and-go moderate/tough; begin a set every 2:30
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AMRAP in 16:00 w/a partner, trade off all work as desired but only 1 partner works at a time:
100 burpees
200 kettlebell swings, 70/53
400 double-unders
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For time:
30/20 row calories @ 97%
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gun show
Post results to comments.
3 sets not for time:
30-50 unbroken double-unders
5-10m handstand walk or :30 nose-to-wall hold
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A. 2 push presses + 1 split jerk, 6 x 1 beginning light and building to moderate; begin a set every :90
B. Power clean, build to a tough touch-and-go double in 10:00
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5 rounds for reps, pick up where you left off:
2:00 of [4 clean-grip deadlifts @ 225/145 + 6 push-ups or ring dips + 8 alternating box step-up/step-downs @ 24/20]
:60 rest
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3 sets not for time:
5-10 weighted hip extensions, 2012
:30 top of dip hold w/palms forward
Post results to comments.
3 rounds not for time:
5-10m handstand walk or 3-5 wall walks
5-10 strict toes-to-bar
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A. Snatch gauntlet, 1 rep every :60 starting @ 65% 1RM – males add 10 & females add 5 every :60
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AMRAP in 16:00 w/a partner, trade off all work as desired but only 1 partner works at a time:
100 CTB pull-ups
200 wall balls, 20/14 to 10
400 double-unders
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a good old-fashioned perfect-plank-off – capped @ 10:00
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bis & tris
Post results to comments.
5:00-10:00 handstand hold or walk practice
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A. Split jerk, build to a tough single in 10:00
B. Power clean, build to a tough touch-and-go triple in 10:00
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AMRAP in 15:00:
150 double-unders
1000m row
50 burpees
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3 sets not for time:
10 unweighted hip extensions, 2012
:30 top of dip hold w/palms forward
Post results to comments.
5:00-10:00 handstand hold or walk practice
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A. Split jerk, build to 80-90% of 1RM and accumulate 6-10 singles there according to feel – moderate tech work, nothing maximal or shaky
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5 sets for even times, switch movement order each set:
10 burpees
10 box jumps w/step-down, 24/20
10 deadlifts, light up to 185/125
20 row calories
40 double-unders
2:00 rest
Post results to comments.
Run, row, Assault Bike, and/or ski erg @ easy pace
3 sets easy of (10 bird dogs + 10 dead bugs)
10:00 jump rope & handstand hold/walk/push-up practice – coach-led
3:00 rest
10:00 to build to a tough back squat 5, triple, or single – your choice
3:00 rest
10:00 @ easy effort:
30m crawl
30m Farmer’s walk, tough
300m row or .3 mile Assault Bike or 300m ski erg
SCHEDULE NOTICE: just a single class today @ 1030, regular schedule resumes tomorrow