Cincinnati Strength & Conditioning
2 rounds of(2/side Turkish get-up + 10/side side plank rotations + :60 row/bike/ski easy or 200m jog)
A. Front squat, 5-5-5 all tough, 22X1; begin a set every 2:30
+
3 sets:
:30 strict pronated pull-ups (band assisted if needed today)
:30 rest
:30 jumping switch lunges OR :30 alternating box step-up @ 24/20 – smooth/controlled reps either way
:30 rest
+
For time:
50 row/bike/ski calories
50 wall balls, 20/14
+
5:00-10:00 coach-led mobility work
Post results to comments.
3 rounds as warm-up:
5 light kang squats, 4011
10 unweighted hip extensions, 10X1
200m run – increase pace round-to-round
A. Overhead squat, 5-5-5, 20X1 – solid position over load, these are not maximal effort, make it comfortable; rest as needed
B. Back squat, 3-3-3 building so last triple is heavy, 20X2; 2:00-3:00 rest
C1. Strict pull-ups, 2-1-1 weighted and/or CTB if possible, 31X0; :60 rest
C2. Strict ring dips, 2-1-1 weighted if possible, 20X1; :60 rest
+
10:00 w/emphasis on unbroken movement & quality/position/tempo over absolute speed:
3 strict pull-ups + 3 CTB pull-ups + 3 toes-to-bar (goal is unbroken sets)
9 push-ups, 10X1
15m DB walking lunges, 50/35/hand @ shoulders
45 double-unders
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. Front squat, 8:00 (includes warm-up – no loading the barbell before the 8:00 begins) to build to a heavy single
+
5 rounds for quality reps:
:30 DB renegade rows (1 = 1 push-up + 1/side DB row while in a solid plank position)
:30 rest
+
AMRAP in 7:00:
3 thrusters – your choice either barbell or DBs, select loads that allow for at least the rounds of 3/6/9 to be do-able unbroken without much difficulty
3 pull-ups
6 thrusters
6 pull-ups
9 thrusters
9 pull-ups
and so on…
+
5:00-10:00 coach-led mobility
Post results to comments.
3 rounds as warm-up:
6 kang squats, start w/empty bar and add a bit set-to-set
6 hip extensions, 2020
200m run – increase pace round-to-round
A. Overhead squat, 3-3-3, 33X1 – solid position over load; rest as needed
B. Back squat, 2-2-1-1 building so last single is only 90% effort (not a max) – but ideally heavier than last week’s 90% double, 30X1; 2:00-3:00 rest
C1. Strict pull-ups, 3 x 3-4 (CTB and/or weighted if you can hit 4 @ perfect tempo), 31X0; :60 rest
C2. Strict ring dips, 3 x 3-4 (same deal, add load if 4 @ tempo is there), 20X1; :60 rest
+
AMRAP in 10:00 w/quality movement/position/tempo over absolute speed:
4 strict toes-to-bar, 2110
6 med ball or sand bag bear hug alternating reverse lunges
8 push-ups, 20X1
150m ski erg or 200m row or 200m run
Post results to comments.
Run, row, Assault Bike, and/or ski erg @ easy pace
Dynamic mobility work – coach-led
AMRAP in 24:00 in teams of 2 w/only 1 person working at a time:
400m run
200m DB/KB Farmer’s walk, tough
100 wall balls
100 pull-ups
+
5:00-10:00 coach-led mobility
Post result to comments.
3 rounds as warm-up:
:60 Assault Bike @ moderate effort
6 Kang squats, empty bar
6 GHD hip extensions, 2020
A. Overhead squat, 5-5-5, 33X1 – solid position; rest as needed
B. Back squat, 2-2-2-2-2 building so last double is only 90% effort (not a max) – but ideally heavier than last week’s 90% triple, 30X1; 2:00-3:00 rest
+
Every :60 for 12:00 (6 sets of each) – note the tempo changes from last week, if the reps are easy add a light DB between the feet:
1st: 3-6 strict pull-ups, 21X1 – CTB if possible
2nd: 3-6 strict ring dips, 20X1
+
9:00 @ grind effort – quality movement/position/tempo over absolute speed:
3 strict toes-to-rings or toes-to-bar, 3110
6 kipping toes-to-rings or toes-to-bar
3 med ball or sandbag to shoulder
6 med ball or sandbag bear hug squats, 21X1
36 double-unders
Post results to comments.