Cincinnati Strength & Conditioning
10:00-15:00 as warm-up:
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets easy of [:20-:30 2-arm passive hang from bar + 5-10 light thrusters]
A1. 1 & 1/4 back squat, 3-2-1 w/:03 initial descent and then fast; :60 rest
A2. 1-arm DB row, 3 x 5-6/arm, 20X0; :30 between arms, :60 rest
+
For time:
1000m row or 800m run
50 wall balls
30 pull-ups or Australian pull-ups
+
3 sets:
:10-:30/side star plank
Post results to comments.
10:00 as warm-up:
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets easy of [5-10 strict toes-to-bar + 5-10 hand-release push-ups + 10 air squats]
5:00-10:00 muscle-up and/or handstand walk practice – coach led
+
For time w/a partner, split reps as desired but only 1 partner works at a time:
800m run
80 toes-to-bar
80 burpees
80 kettlebell swings
160 air squats
+
Optional:
Abs, bis, & tris of choice
Post result to comments.
10:00 as warm-up:
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets easy of [15′ forward bear crawl + 15′ reverse bear crawl]
A. 1 snatch pull + 1 snatch (any variation), 5 x 1; :05-:10 between movements, begin a set every 2:00
B. Supinated strict weighted pull-ups, 1-1-1, 21X0 (or 3 x 5 negatives w/:05 descent if no strict pull-up); 2:00 rest
+
AMRAP in 10:00:
5 front squats from the ground, challenging weight
10 pull-ups
200m run
+
4 sets:
:20 hollow rock or hold
:10 rest
:20 superman hold
:10 rest
10:00 as warm-up:
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets easy of [15′ forward bear crawl + 15′ reverse bear crawl]
A. Snatch pull, 7 x 1 starting @ 90-100% of snatch max and building from there as long as you’re FAST!; begin a set every :60
B. Supinated strict weighted pull-ups, 2-2-2, 21X0 (or 3 x 4 negatives w/:06 descent if no strict pull-up); 2:00 rest
+
AMRAP in 10:00:
5 wall walks
15 kettlebell swings, up to 53/35
200m run
+
4 sets:
:20 hollow rock or hold
:10 rest
:20 superman hold
:10 rest
Post results to comments.
10:00 as warm-up:
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets easy of [1-3 dead hang to inverted + 1-3 wall walks]
5:00-10:00 muscle-up and/or handstand walk practice – coach led
+
For time w/a partner – only 1 working at a time:
800m run
80 pull-ups
400m run
120 wall balls
200m Farmer’s walk, tough
+
Optional:
Abs, bis, & tris or choice
Post result to comments.
A. High hang squat clean, build to a heavy single for the day
B. Back squat, 8 x 3 @ 50% of tested 1RM, 10X1; begin a set every :60
C. Close-grip bench press, 3-3-3-3, 21X1; 2:00 rest
+
3 sets for even times:
20 Russian kettlebell swings, goal is 70/53
400m run
20m KB goblet walking lunge, same weight as swings
4:00 walk rest
+
Crossover Symmetry recovery
Post results to comments.