Cincinnati Strength & Conditioning
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets of (15 band pull-aparts + 10 jumping switch lunges or unweighted walking lunges)
10:00 coach-led gymnastics practice – handstands, kipping, pistols, rope climb, etc.
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AMRAP in 7:00:
7 toes-to-bar or sit-ups
14 kettlebell swings, moderate
21 air squats
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3 rounds not for time:
:30/side plank (hand or forearm)
15 band good mornings, hip extensions, or reverse hypers
5:00-10:00 mobility work of choice
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.
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.
A. Strict muscle-up, front lever, or dead hang to inverted, 5:00-10:00 practice/progressions
B. Back squat, take your time and build to a heavy 5
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5:00 @ 80-90% effort:
3 bar muscle-ups or 1 rope climb
10 power snatches, 75/55
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10:00 rest
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2 rounds for time:
25 burpees w/lateral hop over the erg
25 row calories
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3 rounds not for time:
15 unweighted hip extensions
5 L-pull-ups or :10-:20 L-hang or bent-knee hang from bar
Post results to comments.
A. Strict muscle-up, front lever, or dead hang to inverted, 5:00-10:00 practice/progressions
B. Back squat, build to a tough single (not max, just heavy for today), 20X1
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AMRAP in 10:00:
3 bar muscle-ups or 1 rope climb
10 thrusters, 95/65
30 double-unders
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3 rounds not for time:
15 unweighted hip extensions
10-15 strict, kipping, or CTB pull-ups – your choice of variation
Post results to comments.
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets easy of [5-10 strict toes-to-bar or hanging knee raises + 10-15 light kettlebell swings]
Every :90 for 12:00 (4 sets of each):
1st: 4-5 back squats, 31X1
2nd: :30 nose-to-wall or tripod headstand hold
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AMRAP in 7:00:
500m row or 400m run or .6 mile Assault Bike
50 alternating KB/DB goblet reverse lunges, moderate/tough
max double-unders in remaining time
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5:00-10:00 mobility work – coach-led
Post results to comments.