Cincinnati Strength & Conditioning
A. 3 touch-and-go squat cleans + 2 hang squat cleans + 1 front squat, 3 x 1 starting moderate and building to a tough set; rest as needed
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5 rounds for reps:
:60 burpee toes-to-bar or burpee muscle-ups if proficient
:30 rest
:60 of [30m DB Farmer’s walk + max DB walking lunges in remaining time (same weight for both movements)]
:30 rest
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3 sets not for time:
:30 L-sit
30m bear hug med ball or sand bag walk, heavy
15 band face pulls w/pause @ back
Post result to comments.
3 sets not for time:
1-3 rope climbs
:10-:15 L-sit on parallettes or floor
15m/side 1-arm bottoms up kettlebell carry
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A. Power clean, 20 x 1 @ 80-90% 1RM; begin a rep every :30
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AMRAP in 20:00 w/a partner, split all work as desired w/only 1 partner working at a time:
100 row calories
100 double-unders
100 kettlebell swings
100 double-unders
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optional:
bis, tris, abs
sandbag carry
400m sled drag, moderate
Post results to comments.
A. Squat clean from block (bar around just below knees), build quickly to a moderate single – no misses
B. Front squat, 2-2-2-2 building so only last two sets are tough, 20X1; 3:00 rest
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AMRAP in 10:00:
10 strict pull-ups
20 wall balls, 30/20 to 10/9
40 double-unders
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3 sets not for time:
10-15 moderate reverse hypers
max perfect L-sit on parallettes or on floor
Post result to comments.
A. Squat clean from block (bar around just above knees), build to a moderate single – no misses
B. Front squat, 3-3-3-3 building so last two sets are tough, 20X1; 3:00 rest
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Every :60 for 5:00 (5 sets of each):
1st: max L-sit up to :30
2nd: 4-8 alternating pistols, 21X1 – pause in the hole
3rd: 30-60 double-unders
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3 sets not for time:
15 light reverse hypers
:10/side 1-arm passive hang from fat bar
Post result to comments.
A. Squat clean from block (bar mid-thigh), build quickly to a moderate single – no misses!
B. Front squat, 5-5-5, 20X1; 3:00 rest
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Every :60 for 18:00 (6 sets of each):
1st: max L-sit up to :30
2nd: 4-6 alternating pistols, 21X1 – pause in the hole!
3rd: max double-unders in :30
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3 sets not for time:
7-10 moderate/tough reverse hypers
:10/side 1-arm passive hang from bar
Post result to comments.
3 sets not for time:
15m medball bear hug carry
:20-:30 L-sit accumulation
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A. Snatch-grip deadlift from deficit (feet elevated 2-3”), 3-2-1-1, 31X1; 2:30 rest
B. Split jerk, build quickly to a tough single for the day
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For time w/a partner, trading off every 500m:
7000m row
OR if working solo:
7 sets:
500m row
2:00 walk rest
Post results to comments.