Cincinnati Strength & Conditioning
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets easy of (10 bird dogs + 10 dead bugs + :10 2-arm passive hang from bar + 10 wall balls w/:01 hold @ bottom)
A. Thruster (from the rack), 2-2-2-2-2; begin a set every 2:00
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AMRAP in 7:00:
7 box jumps w/step-down or step-up/step-down, 24/20
7 push-ups
7 kettlebell swings
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5:00-10:00 coach-led mobility
Post results to comments.
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets easy of (10 bird dogs + 10 dead bugs + :10 2-arm passive hang from bar + 10 wall balls w/:01 hold @ bottom)
A. Alternating front rack reverse lunges, 3 x 16-20 total (8-10/side); begin a set every 3:00
B. Alternating DB bench press (non-working arm stays at lockout), 3 x 10-12 total, 2111; begin a set every 3:00
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AMRAP in 6:00 (if you complete the round of 9 in under 6:00 then begin again @ 21):
21 DB thrusters, moderate
21 toes-to-bar
15 DB thrusters
15 toes-to-bar
9 DB thrusters
9 toes-to-bar
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5:00-10:00 coach-led mobility
Post results to comments.
3 rounds not for time, all light loads/resistance:
12 incline DB scap retractions
12 Trap 3
12/side band internal rotations
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A. 1 squat snatch from pause below the knees + 1 hang squat snatch from pause below the knees, build to a tough set
B1. Back squat, 5-5-5, 40X1; :90 rest
B2. Pendlay row, 3 x 6-8, 1112; :90 rest
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For time:
80 double-unders
400m run
20 burpee box jumps, 24/20
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3 rounds not for time:
15 moderate reverse hypers
15 barbell windshield wipers
Post results to comments.
3 rounds not for time:
12/side 1-arm DB scap retractions
12/side 1-arm DB scap protractions
:30/side easy sleeper stretch
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A. Squat clean from :02 pause just below knees, build to a moderate single – no misses, no grinding out of the hole
B1. Front squat, 5-5-5 building to a tough set; :60 rest
B2. 1-arm DB row, 3 x 6-8/side, 20X2; :30 between sides, :60 rest
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Every :90 for 22:30 (5 sets of each):
1st: max (-1) unbroken strict pull-ups or max chin-over-bar hold up to :30
2nd: :45 L-sit or hollow hold
3rd: 200m run
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Not for time:
200m 1-arm DB overhead carry, tough – switch sides as needed
Post results to comments.
3 sets not for time:
1/side tough Turkish get-up
30-60 unbroken double-unders
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Every :90 for 15:00 (5 sets of each):
Evens: 1 squat snatch w/:01 pause in hole before completing the lift
Odds: 1 power snatch w/:01 pause @ catch before completing the lift
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10 rounds for time w/a partner, split all work as desired but only 1 partner works @ a time:
500m row or .6 mile Assault Bike or 500m ski erg or 400m run
15 burpees
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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 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.