Cincinnati Strength & Conditioning
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”), 3-3-3-3, 31X1; 2:30 rest
B. Split jerk w/:01 pause in dip & :01 pause @ catch before recovery, 6 x 1 starting moderate & building to tough; begin a rep every :90
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For time w/a partner, trading off every 500m:
7000m row
OR if working solo:
7 sets:
500m row – increase pace by :01-:02 if last week was sustainable
2:00 walk rest
Post results 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”), 5-5-5, 31X1; 2:30 rest
B. Split jerk w/:01 pause in dip & :01 pause @ catch before recovery, 8 x 1 light/moderate; begin a rep every :90
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For time w/a partner, trading off every 500m:
6000m row
OR if working solo:
6 sets:
500m row – increase pace by :01-:02 if last week was sustainable
2:00 walk rest
Post results to comments.
10:00-15:00 as warm-up:
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets easy of [:20-:30 2-arm passive hang from bar + 5 pause wall balls]
A1. 1 & 1/4 back squat, 3-3-3 w/:03 initial descent and then fast; :60 rest
A2. 1-arm DB row, 3 x 6-8/arm, 20X0; :30 between arms, :60 rest
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4 rounds for reps:
:60 toes-to-bar
:60 wall balls
:60 double-unders
:60 rest
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3 sets:
:10-:20/side star plank
Post results to comments.
10:00-15:00 as warm-up:
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets easy of [2-arm passive hang from bar + 5/side 1-arm kettlebell thrusters]
A1. Back squat, 3 x 3-4, 22X1; :60 rest
A2. 1-arm DB row, 3 x 5-6/arm, 20X1; :60 rest
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AMRAP in 10:00:
20 double-unders or 40 single-unders
10 alternating DB reverse lunges, light
5 strict toes-to-bar or 10 sit-ups
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3 sets:
:30/side plank
rest as needed
Post results to comments.
10:00-15:00 as warm-up:
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets easy of [:30 passive hang from bar + 5/side 1-arm kettlebell thrusters]
A1. Back squat, 3 x 4-6, 22X1; :60 rest
A2. 1-arm DB row, 3 x 6-8/arm, 20X1; :60 rest
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Every :60 for 15:00:
Minute 1: :30 bar/ring muscle-ups, pull-ups, or very tough strict ring rows
Minute 2: 6-8 DB thrusters, tough but unbroken
Minute 3: :30 Assault Bike or row @ 90% aerobic effort – sprint the last one!
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L-sit, accumulate :90 in a tough variation, break and rest as needed to ensure solid positions throughout
Post results to comments.