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
Post results to comments.
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets of (10 band dislocates + 10 band pull-aparts + 10 jumping squats)
10:00 coach-led gymnastics practice – handstands, kipping, pistols, rope climb, etc.
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Every :60 for 6 sets:
5 moderate/tough thrusters, each set starts from the ground – efficiency over load
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12:00 @ 80% effort – smooth & sustainable, practice efficient movement!
60 double-unders or 90 single-unders
30m unweighted walking lunges
30m Farmers’ walk, tough
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optional Brandon v Lee tiebreak, AMRAP in :90:
med ball over shoulder, score as total reps x med ball weight (your choice weight)
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5:00-10:00 coach-led mobility work
Post results to comments.
3 sets not for time:
6 med ball over shoulder, light/moderate
6/side DB shoulder press from bottom of lunge (forward leg opposite of working hand), 21X1
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A. Split jerk, 10:00 light/moderate tech work
B. 1 clean-grip deadlift + 1 clean pull, 5 x 1 @ 95-105% of clean max; begin a set every 2:00
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Every 5:00 for 5 sets:
500m row
:45 double KB front rack hold, 53/35/hand OR :30 sandbag or med ball bear hug hold, tough
40 double-unders
Post results to comments.
3 sets not for time:
5-10m handstand walk or :30 tripod headstand hold
30m Farmer’s walk
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For 14:00:
Evens: 1 power snatch, 80-90% 1RM
Odds: 1 power clean, 80-90% 1RM
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AMRAP in 20:00, split all work as desired w/only 1 partner working at a time:
10 tough med ball over the shoulder
20 CTB pull-ups
20 handstand push-ups
400m run
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optional:
bis, tris, abs
sandbag carry
400m sled drag, moderate
Post results to comments.
Run, row, Assault Bike, and/or ski erg @ easy pace
Dynamic mobility work – coach-led
AMRAP in 20:00, split all work as desired w/only 1 partner working at a time:
20 moderate alternating DB snatches or 10 tough med ball over the shoulder
20 pull-ups or Australian pull-ups
20 push-ups or handstand push-ups
400m run
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Optional:
Abs, bis, & tris of choice
Sled drag
Sandbag carry
Post result to comments.
3 sets not for time:
4-6 med ball over shoulder, any weight
:10-:20 L-sit accumulations
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A. Snatch-grip Romanian deadlift to mid-shin (use straps if needed), 2-2-1-1, 31X1; 2:30 rest
B. Shoulder-to-overhead, 3-3-3-3 moderate/tough tough-and-go @ shoulders if possible; 2:00 rest
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For time w/a partner, trading off every 500m:
6000m row
OR if working solo:
6 sets:
500m row @ same pace as last week
2:00 walk rest
Post results to comments.