Cincinnati Strength & Conditioning
3 rounds not for time:
10 box jumps w/step-down, 24/20
5-10 handstand push-ups (your choice strict or kipping)
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A. Back squat, build quickly to a moderate/tough double, 20X1
B. Weighted supinated CTB pull-up, 1-1-1, 21X0; 2:30 rest
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AMRAP in 5:00:
10 deadlifts, 185/125
10 bar-facing burpees
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3 rounds not for time:
30m unweighted walking lunges
:30 hollow rock
Post results to comments.
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets easy of (5/side unsupported 1-arm KB/DB row + 5/side light 1-arm kettlebell swings)
A. DB rear foot elevated split squat test, 12:00 to build to an 8RM/leg, 30X0 – long-term goal is 8 reps/leg holding .33 body weight in each hand
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AMRAP in 10:00:
10 pull-ups or Australian pull-ups
20 wall balls
40 double-unders or 80 singles
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5:00-10:00 mobility work – coach-led
Post results to comments.
A. Squat clean from block (bar around just below knees), build quickly to a moderate single – no misses
B. Front squat, 2-2-2-2 building so only last two sets are tough, 20X1; 3:00 rest
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AMRAP in 10:00:
10 strict pull-ups
20 wall balls, 30/20 to 10/9
40 double-unders
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3 sets not for time:
10-15 moderate reverse hypers
max perfect L-sit on parallettes or on floor
Post result to comments.
A. Back squat, build quickly to a moderate/tough triple, 20X1
B. Weighted supinated CTB pull-ups, 3 x 2-3, 21X0; 2:30 rest
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AMRAP in 7:00:
5 muscle-ups
4 deadlifts, 155/105
3 hang power cleans, 155/105
2 front squats, 155/105
1 shoulder-to-overhead, 155/105
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AMRAP in 7:00:
4 deadlifts, moderate/tough up to 155/105
3 hang power cleans
2 thrusters
1 rope climb (legless if possible)
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3 rounds not for time:
5-10 weighted glute-ham raises, 20X1
5-10m handstand walk or :30 tripod headstand hold
Post results to comments.
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets of (15 band pull-aparts + 4-6/side pistols or shrimp squats)
Every :90 for 12:00 (4 sets of each):
1st: 2 squat clean singles, light/moderate if tech work is needed, tough but crisp reps if tech is proficient
2nd: max strict pronated pull-ups or max chin-over-bar hold
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AMRAP in 8:00:
6 toes-to-bar
8 kettlebell swings, nothing above 53/35
10 wall balls
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5:00-10:00 coach-led mobility work – 2-4 movements/positions
SCHEDULE NOTICE – Thanksgiving hours:
today: 530 630 classes cancelled
Thu: closed
Fri: 1030 only
Sat: regular hours resume
Post results to comments.
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets easy of (5/side unsupported 1-arm KB row + 10 kettlebell swings)
A. DB rear foot elevated split squat, 3 x 4-6/leg, 30X0; begin a set every 2:00 (L leg @ 00:00, R leg @ 02:00, L leg @ 04:00, and so on until both sides have completed 3 sets)
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For reps:
5:00 strict pull-ups
:60 rest
3:00 double-unders
:60 rest
:60 thrusters, 44/33
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5:00-10:00 mobility work – coach-led
Post results to comments.