Cincinnati Strength & Conditioning
3 rounds not for time:
3 dead hang to inverted w/controlled descent
30-60 unbroken double-unders
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A. Back squat, 5-4-3-2-1 all moderate; 2:00-3:00 rest
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For times on a 20:00 running clock:
@ 00:00: 30 snatches, 115/75
@ 05:00: 90 wall balls, 30/20 to 10/9
@ 15:00: 30 clean & jerks, 115/75
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3 rounds:
15 moderate reverse hypers
:30 hollow rock or hold
Post results to comments.
A. Snatch, build quickly to a single @ 80-90% 1RM
B. Clean & jerk, build quickly to 80-90% 1RM
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For time(s):
9 muscle-ups
9 ground-to-overhead, 185/125
5:00 rest
45 pull-ups
45 wall balls, 20/14 to 10
5:00 rest
45 row calories
135 double-unders
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3 rounds:
20 light reverse hypers
:30 hollow hold
Post results to comments.
3 rounds not for time:
5 box jumps w/step-down, 30/24
5-10 handstand push-ups (strict or kipping)
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A. Back squat, build quickly to a moderate single for the day, 20X1
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AMRAP in 20:00:
20 thrusters, 135/85
20 pull-ups
20 bar-facing burpees
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3 rounds not for time:
:30 Sorensen hold
:30 hollow hold
Post results to comments.
10:00 as warm-up:
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets easy of [:10-:30 2-arm passive hang from bar + :10-:30 tripod or headstand hold]
Every 3:00 for 5 sets:
10 alternating barbell front rack or KB goblet reverse lunges, tough!
max unbroken strict pull-ups or 10 very tough Australian pull-ups
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AMRAP in 10:00 in teams of 2 or 3:
Assault Bike or row calories
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4 sets:
:20 hollow hold or rock – focus on low back pressed into ground throughout
:20 rest
Post results to comments.
SCHEDULE NOTICE: we will only have 1 class today @ 1030, regular schedule resumes tomorrow…
10:00 as warm-up:
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets easy of [:10-:30 2-arm passive hang from bar + :10-:30 tripod or headstand hold]
A. Back squat, 1-1-1-1 building to a heavy single, 20X1; begin a set every 2:30
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AMRAP in 8:00:
10 CTB pull-ups, pull-ups, or tough, perfectly strict Australian pull-ups
12 heavy DB thrusters
14 row calories
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5 sets:
:15 hollow hold or rock – focus on low back pressed into ground throughout
:15 rest
Post results to comments.
10:00 as warm-up:
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets easy of [15′ forward bear crawl + 15′ reverse bear crawl]
A. 1 snatch pull + 1 snatch (any variation), 5 x 1; :05-:10 between movements, begin a set every 2:00
B. Supinated strict weighted pull-ups, 1-1-1, 21X0 (or 3 x 5 negatives w/:05 descent if no strict pull-up); 2:00 rest
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AMRAP in 10:00:
5 front squats from the ground, challenging weight
10 pull-ups
200m run
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4 sets:
:20 hollow rock or hold
:10 rest
:20 superman hold
:10 rest