Cincinnati Strength & Conditioning
A. 3 squat cleans (touch-and-go) + 3 hang squat clean + 3 front squats, 3 x 1 starting moderate and building to a tough set; rest as needed
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5 rounds for reps:
:60 muscle-ups
:60 wall balls, 20/14 to 10/9 or overhead walking lunges, 95/65
:60 rest
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3 sets not for time:
:60 hollow-to-arch rolls
30m bear hug med ball or sand bag walk, heavy
15 band face pulls w/pause @ back
Post result to comments.
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets easy of (5-10 strict pull-ups or ring rows + 10 KB goblet squats + 10 Russian kettlebell swings)
Every 3:00 for 15:00 (5 sets):
3-5 front squats, 22X1, note the pause in the hole – get in a little bit of easy double-under practice during the rest
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AMRAP in 8:00:
50 row calories
50 wall balls, 20/14 to 10/9
max toes-to-bar or muscle-ups in remaining time
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5:00-10:00 mobility work – coach-led
Post results to comments.
10:00 ring muscle-up and/or DH2I practice – nothing fatigued…
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On a single 18:00 clock that starts @ warm-up, establish the following in order:
3 rep moderate touch-and-go squat snatch
3 rep moderate thruster (from ground)
3 rep moderate touch-and-go squat clean
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AMRAP in 5:00:
Strict CTB pull-ups
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Every 7:00 for 3 sets:
:60 Assault Bike @ 95-97% effort
Post results to comments.
A. 1 squat clean + 1 hang squat clean + 3 front squats + 1 squat clean (can drop between 3rd front squat and last squat clean), 5 x 1 moderate; begin a set every 2:00-3:00
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3-5 sets for even reps:
:60 ring muscle-ups or strict pull-ups or rope climbs
:60 rest
:60 alternating pistols (weight if these are easy) or overhead walking lunges, 55/35 plate or 75/55 barbell
:60 rest
:60 row calories – last set near-max effort
:60 rest
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3 sets not for time:
7-10 moderate reverse hypers
15 band face pulls w/pause @ back
:30/side plank
Post result to comments.
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets easy of (5/side 1-arm bent-over rows + 10 KB goblet squats + 10 Russian kettlebell swings)
Every 3:00 for 15:00 (5 sets):
1-2 front squats (first 2 sets are doubles, last 3 are singles), 40X1 – get in a little bit of easy double-under practice during the rest
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AMRAP in 7:00:
5 strict pull-ups or 5 very tough CTB Australian pull-ups or :15 chin-over-bar accumulation or 5 muscle-ups
10 alternating overhead reverse lunges, barbell up to 75/55 or plate of choice
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5:00-10:00 mobility work – coach-led
Post results to comments.
A. Squat snatch, build to a tough (not max) single for the day
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9-7-5-3-1 for time w/8:00 cap (rest remainder of 8:00 if you finish before then):
Muscle-ups
Squat snatches,135/95
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For time, beginning exactly 12:00 after beginning the snatch/muscle-up couplet:
25 toes-to-bar
50 barbell thrusters, 44/33
25 CTB pull-ups
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3 rounds:
20 light reverse hypers
:30 hollow rock
Post results to comments.