Cincinnati Strength & Conditioning
3 rounds not for time, all light loads/resistance:
12 incline DB scap retractions
12 Trap 3
12/side band internal rotations
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A. Hang squat snatch, build to a moderate single for the day
B. Back squat, 1-1-1-1, 42X1; rest as needed
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AMRAP in 9:00:
5 toes-to-bar
4 push-ups
3 deadlifts, 115/75
2 hang power cleans, 115/75
1 shoulder-to-overhead, 115/75
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3 rounds not for time:
:30 weighted Sorensen hold
12 glute-ham sit-ups
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 deadlift + 1 hang power clean + 1 push press
2nd: max unbroken strict pull-ups or muscle-ups or band-assisted strict pull-ups (lightest band that allows at least 3 reps)
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AMRAP in 9:00 – you pick the weight, can be barbell or DBs:
5 toes-to-bar
4 push-ups
3 deadlifts
2 hang power cleans
1 shoulder-to-overhead
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5:00-10:00 coach-led mobility
Post results to comments.
3 sets not for time:
12 scap pull-ups
12 overhead barbell shrugs
12 scap push-ups
:30/side very gentle sleeper stretch
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10:00 @ very easy effort:
.3 mile Assault Bike
6 push-ups, 2020
3 deadhang to inverted w/controlled descent
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A. DB walking lunges, 4 x 30m unbroken (10m overhead + 10m @ shoulders + 10m @ sides); 2:00 rest
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For time:
50 toes-to-bar, 25 double-unders @ every break
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10:00 @ very easy effort:
.3 mile Assault Bike
10 weighted hip extension
:30 front leaning rest on ground
Post results to comments.
Run, row, Assault Bike, and/or ski erg @ easy pace
2 rounds @ easy pace of (10 push-ups + 15 air squats)
A. 1&1/4 front squats, 3-3-3-3; begin a set every 3:00
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Every :90 for 18:00 (4 sets of each):
1st: :30/side plank
2nd: :60 strict pull-ups or tough Australian pull-ups
3rd: :60 row w/feet out of straps
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5:00-10:00 mobility work – coach-led
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.
3 rounds not for time, all light loads/resistance:
12 incline DB scap retractions
12 Trap 3
12/side band internal rotations
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A. Hang squat snatch w/:02 pause in the hole before standing up, 6 x 1 moderate; begin a rep every :90
B1. Back squat, 3 x 2-3, 42X1; :60 rest
B2. Strict weighted pull-ups, 3-2-1, 21X0 – sub max up to :30 supinated chin-over-bar hold if strict reps are not achievable; :60 rest
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Every :60 for 10:00 (5 sets of each):
1st: :30 burpee box jumps w/step-down, 24/20
2nd: :30 strict handstand push-ups, strict dips, or perfect push-ups
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3 rounds not for time:
15 light reverse hypers
:30 hollow rock
Post results to comments.