Cincinnati Strength & Conditioning
A. Squat clean (no blocks), build to a heavy single
B. Front squat, 2-2-1-1 building so only last single is tough, 20X1; 3:00 rest
+
Every :90 for 15:00 (5 sets of each):
1st: 5-10 strict L pull-ups or 5-10 strict pull-ups or 1-3 rope climbs
2nd: 10 axle overhead alternating reverse lunges, nothing over 130/90 (55/35 on each side)
+
3 sets not for time:
7-10 moderate/tough reverse hypers
6-8/side 1-arm DB rows, 20X0
:30/side plank
Post result to comments.
3 rounds not for time:
5 box jumps w/step-down, 30/24
5-10 handstand push-ups (strict or kipping)
+
A. Back squat, build quickly to a moderate single for the day, 20X1
+
AMRAP in 20:00:
20 thrusters, 135/85
20 pull-ups
20 bar-facing burpees
+
3 rounds not for time:
:30 Sorensen hold
:30 hollow hold
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)
A. Snatch, 10:00 coach-led tech work
+
For times, start each mini-chipper on a 6:00 clock and rest the remainder of the 6:00:
21 pull-ups
15 burpees
9 wall balls
+
For time:
21 wall balls
15 pull-ups
9 burpees
+
For time:
21 burpees
15 wall balls
9 pull-ups
+
5:00-10:00 independent mobility work of choice
Post results to comments.
3 rounds not for time:
6-12 strict pull-ups
30-60 double-unders
+
A. Squat snatch, build quickly to a tough single (not a true max)
+
For time:
20 squat snatches, 75% of A
+
Every 5:00 for 3 sets:
:30 Assault Bike @ 95-97% effort
+
3 sets not for time:
15 glute-ham sit-ups
15 unweighted hip extensions
Post results to comments.
Run, row, Assault Bike, and/or ski erg @ easy pace
5 rounds of (1/side Turkish get-up + 1-5 strict pull-ups or :05 chin-over-bar hold)
Every :90 for 12:00 (4 sets of each):
1st: 1 snatch-grip deadlift, 31X1
2nd: 3-6 seated on floor DB shoulder presses, 11X1
+
For time w/a 9:00 cap:
10 Russian kettlebell swings, heavy
1 wall walk
9 Russian kettlebell swings
1 wall walk
8 Russian kettlebell swings
1 wall walk
and so on until…
1 Russian kettlebell swing
1 wall walk
OR
10-9-8-7-6-5-4-3-2-1 for time w/a 9:00 cap:
Russian kettlebell swings, tough
Handstand push-ups
+
5:00-10:00 coach-led mobility work
Post results to comments.
Run, row, Assault Bike, and/or ski erg @ easy pace
Dynamic mobility work – coach-led
AMRAP in 20:00 w/a partner, split all work as desired w/only 1 partner working at a time:
20 row calories or 20 bike calories or 200m run
20 push-ups
20 pull-ups
20 wall balls
+
Optional:
Abs, bis, & tris of choice
Sled drag
Sandbag carry
Post result to comments.