Cincinnati Strength & Conditioning
A. Hang squat clean, 3-3-3; begin a set every 3:00
B. Front squat, 2-2-2-2, 22X1; 2:00-3:00 rest
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Every :60 for 21:00 (7 sets of each):
1st: 6-10 toes-to-bar
2nd: 6-10 alternating pistols
3rd: 30-50 double-unders or :30 double-under practice/attempts
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3 sets not for time:
10-15 light reverse hypers
3-5 wall walks or 5-10 handstand push-ups – your choice strict or kipping
Post result to comments.
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets of (15 light band pull-aparts + 4-6/side pistols or shrimp squats)
A. 1-arm DB/KB overhead walking lunges, 4 x 10m – alternate sides set-to-set so each side does 2 sets; begin a set every :90
B. Alternating DB rows from plank position, 3 x 8-10 total (4-5/side); begin a set every 2:00
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5 sets for reps:
:90 of (9 tough DB thrusters + 9 pull-ups or Australian pull-ups + max double-unders in remaining time)
:90 rest
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5:00-10:00 coach-led mobility work – 2-4 movements/positions
Post results to comments.
A. Pause squat clean (:01 pause just below knees on way up before completing rep), 1-1-1-1; begin a rep every 2:00
B. Front squat, 3-3-3, 22X1; 2:00-3:00 rest
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AMRAP in 10:00:
5 strict toes-to-bar
10 hand-release push-ups
15 air squats
OR
5 strict handstand push-ups or strict ring dips
10 alternating pistols
15 toes-to-bar
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3 sets not for time:
10-15 unweighted Russian twists
30-45 double-unders
Post result to comments.
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets of (4-6/side light DB external rotations + 4-6/side pistols or shrimp squats)
A. 1-arm DB/KB overhead walking lunges, 4 x 15m – alternate sides set-to-set so each side does 2 sets; begin a set every 2:00
B. Alternating DB rows from plank position, 3 x 10-12 total (5-6/side); begin a set every 2:00
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For time:
45 row calories
30 DB thrusters, moderate (something you’ll likely break 1-2 times)
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5:00-10:00 coach-led mobility work – 2-4 movements/positions
Post results to comments.
A. Hang squat snatch from below the knees, build quickly to a moderate/crisp single for the day
B. Front squat, 5-5-5, 22X1; 2:00-3:00 rest
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For time w/10:00 cap:
30 muscle-ups
OR
Every :60 for 10 sets:
1 banded muscle-up transition
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For reps:
:60 pistols, L
:60 rest
:60 pistols, R
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3 sets not for time:
10-15 toes-to-bar
2-3 wall walks or 10-15m handstand walk
Post result to comments.
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets of (6-8/side light DB external rotations + 5-6/side pistols or shrimp squats)
A. Turkish get-ups, 4 x 1/side tough, slow, & controlled; begin a side every :90
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4:00 of (10 strict pull-ups + 10 wall balls)
4:00 rest
4:00 of (10 DB alternating reverse lunges + 30 double-unders or single-unders)
4:00 rest
4:00 of (200m run + 15 light kettlebell swings)
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5:00-10:00 coach-led mobility work – 2-4 movements/positions
Post results to comments.