Cincinnati Strength & Conditioning
A. Front squat, 2-2-2-2 building to a tough double, 20X1; 2:00-3:00 rest
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Every :60 for 18:00 (6 sets of each):
1st: 1-5 ring or bar muscle-ups or 3-6 strict pull-ups
2nd: 2 hang squat cleans, moderate/tough up to 205/135
3rd: :30 Assault Bike or row @ high aerobic effort – should be breathing a bit going back into the muscle-ups
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3 sets not for time:
15 moderate reverse hypers
6/side single-arm unsupported bent-over DB rows, 4010
:30/side plank
Post result to comments.
A. Front squat, 3-3-3-3 building to a tough set of 3, 20X1; 2:00-3:00 rest
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Every :60 for 18:00 (6 sets of each):
1st: 1-5 muscle-ups or 1-2 rope climbs
2nd: 3 hang squat cleans, moderate up to 185/125
3rd: :30 Assault Bike @ high aerobic effort – should be breathing a bit going back into the muscle-ups
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3 sets not for time:
20 light reverse hypers
5 bent-over DB rows (both arms together), 4010
:30/side plank
Post result to comments.
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets of (15 band pull-aparts + 10 jumping switch lunges or unweighted walking lunges)
10:00 coach-led gymnastics practice – handstands, kipping, pistols, rope climb, etc.
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AMRAP in 7:00:
7 toes-to-bar or sit-ups
14 kettlebell swings, moderate
21 air squats
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3 rounds not for time:
:30/side plank (hand or forearm)
15 band good mornings, hip extensions, or reverse hypers
5:00-10:00 mobility work of choice
Post results to comments.
A. Hang squat clean, build to a tough triple from below the knees
B. Front squat, 5-5-5, 20X1; 2:00-3:00 rest
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Every :60 for 15:00 (5 sets of each):
1st: 1-5 unbroken muscle-ups or 1-2 rope climbs
2nd: 10 DB thrusters, moderate/tough
3rd: :30 Assault Bike @ high aerobic effort – should be breathing a bit going back into the muscle-ups
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3 sets not for time:
15 light reverse hypers
4-6/side 1-arm DB rows, 4010 – note the tempo
:30/side plank
Post result to comments.
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
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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)
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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.
A. Squat clean from blocks (bar just off ground), build to a moderate single – no misses
B. Front squat, 2-2-2-2 building so only last double is tough, 20X1; 3:00 rest
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AMRAP in 10:00:
12 toes-to-bar
16 alternating pistols
48 double-unders
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3 sets not for time:
9-12 moderate reverse hypers
:30/side plank
Post result to comments.