Cincinnati Strength & Conditioning
A. 1 high hang squat snatch + 1 hang squat snatch from below the knees, 3-5 x 1 moderate/fast; begin a set every 2:00
B1. Back squats, 3-3-3, 20X1; :90 rest
B2. Weighted strict pronated pull-ups, 3 x 2-3, 21X0; :90 rest
+
5 rounds steady as skill work – focus is on footwork/positions/breathing:
1-2 rope climbs
:30 L-sit accumulation
200m run
+
3 sets:
15 light reverse hypers
rest as needed
Post results to comments.
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets easy of [:10-:30 2-arm passive hang from bar + 1-3 forward rolls]
Every :90 for 15:00 (5 sets of each):
1st: front squats, 20X1 – first 2 sets are doubles, last 3 singles building to a heavy rep
2nd: :45 jump rope technique work
+
3 rounds for time:
300m run
30 air squats
+
3 sets not for time:
10-20 hip extensions or light reverse hypers
:10-:30 nose-to-wall or tripod 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]
DB snatch review/practice + find your weight
A. Front squat or overhead squat, 10:00 to build to a heavy set of 3 (begin each set w/a squat clean or squat snatch if possible)
B. DB bench press, 3 x 6-8, 21X1; 2:00 rest
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For time:
40 pull-ups or Australian pull-ups
400m run
40 wall balls
+
3 rounds not for time:
:30/side plank
20 band good morning
Post results to comments.
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets of [4-6/side light DB external rotations + 4-6/side pistols (to a bench if full range w/flat foot isn’t there yet)]
Every :90 for 15:00 (5 sets of each):
1st: 6-8 alternating reverse lunges (bar on back)
2nd: 10 alternating DB rows from plank position
+
AMRAP in 10:00:
10 toes-to-bar, 10 glute-ham sit-ups, or abmat 20 sit-ups
200m run
40 double-unders or single-unders
+
5:00-10:00 coach-led mobility work – 2-4 movements/positions
Post results to comments.
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets easy of [:10-:30 2-arm passive hang from bar + 1-3 forward rolls]
Every :90 for 15:00 (5 sets of each):
1st: 2-3 front squats, 20X1
2nd: :45 double-under technique work
+
For reps/time
8 sets of (:20 perfect air squats + :10 rest)
2:00 rest
600m run
+
3 sets not for time:
10-20 hip extensions or light reverse hypers
:10-:30 nose-to-wall or tripod hold
Post results to comments.
A. High hang squat snatch, 6 x 1 moderate/fast; begin a rep every :90
B1. Back squats, 5-5-5, 20X1; :90 rest
B2. Weighted strict pronated pull-ups, 3 x 3-4, 21X0; :90 rest
+
For reps & time:
4 sets of (:30 med ball bear hug squats + :30 rest)
2:00 rest
600m run
+
3 sets:
1-3 rope climbs – focus on proper footwork or legless kip if already proficient w/legs
:30 rest
max L-sit on parallettes
:30 rest
Post results to comments.