Cincinnati Strength & Conditioning
3 rounds not for time:
12 DB Cuban presses
12 band pull-aparts
12 band passthroughs
12 behind-the-neck band presses
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A. Power clean, build to a max for the day
B. Close-grip bench press, build to a max for the day
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AMRAP in 8:00:
Power cleans, 90% of A
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3 sets not for time:
5/side Pallof presses, standing
5 unweighted reverse hypers, 2011 – note the tempo, and hold it
:30 med ball bear hug hold (no carry, just hold)
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10:00 mobility work of choice
Post results to comments.
Run, row, Assault Bike, and/or ski erg @ easy pace
3 sets easy of (10 bird dogs + 10 dead bugs + :10 2-arm passive hang from bar)
Every :90 for 15:00 (5 sets of each):
1st: 1 power clean + 1 hang power clean + 1 shoulder-to-overhead (press, push press, jerk)
2nd: :30 max double-unders
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Every :60 for 10:00 (5 sets of each):
1st: :30 box jump w/step-downs
2nd: :30 strict handstand push-ups, strict dips, or perfect push-ups
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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
3 sets easy of (10 bird dogs + 10 dead bugs + :10 2-arm passive hang from bar)
Every :60 for 15:00 (5 sets of each) – same set-up as last 2 weeks:
1st: 1 power clean, start moderate & build to a tough rep
2nd: 3-6 strict handstand push-ups (add deficit if 6 is relatively easy) or seated DB shoulder presses, 21X1
3rd: 3-5/side 1-arm DB rows, heavy
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For time:
400m heavy Farmer’s walk, perform 10 air squats every time you stop
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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
3 sets easy of (10 bird dogs + 10 dead bugs + :10 2-arm passive hang from bar)
Every :60 for 15:00 (5 sets of each) – same set-up as last week but without the minute of rest:
1st: 2 moderate/tough power clean singles – drop from the top each rep
2nd: 3-6 strict handstand push-ups or seated DB shoulder presses, 21X1
3rd: 3-6/side 1-arm DB rows, heavy
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5 sets:
:60 row easy w/feet out of straps
:30 rest
:60 front leaning rest on ground
:30 rest
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5:00-10:00 coach-led mobility
Post results to comments.
A. Split jerk, 10:00 tech work @ moderate loads
B. Power clean, build to a tough touch-and-go 8
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For time:
21/15 strict handstand push-ups or 9 wall walks
2:00 rest
15/10 strict handstand push-ups or 6 wall walks
:60 rest
9/5 strict handstand push-ups or 3 wall walks
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For time:
400m run
30 burpees
200m DB Farmer’s walk, heavy
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3 sets not for time:
15 light reverse hypers
:30 L-sit
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10:00 mobility work of choice
Post results to comments.
3 rounds not for time:
10m handstand walk or :60 practice
30m med ball bear hug carry
50 double-unders
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A. 1 power clean + 1 hang power clean + 1 split jerk, build to a moderate/tough set
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3 rounds for time:
15 CTB pull-ups
12 deadlifts, 155/105
9 hang power cleans, 155/105
6 shoulder-to-overhead, 155/105
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3 sets:
20 light reverse hypers
:30 L-sit accumulation
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gun show
Post results to comments.