Cincinnati Strength & Conditioning
Run, row, Assault Bike, and/or ski erg @ easy pace
3 rounds of(1/side Turkish get-up + 10 controlled scap push-ups)
Every :90 for 15:00 (5 sets of each):
1st: 2-2-1-1-1 snatch-grip deadlifts, 31X1
2nd: 1-5 wall walks (manageable in :30-:45) or :30-:45 front leaning rest on rings or 3-6 strict handstand push-ups @ 20X1
+
21-15-9 for time:
Alternating DB snatches
Hand-release push-ups or ring dips (if proficient)
+
5:00-10:00 coach-led mobility work
Post results to comments.
Run, row, Assault Bike, and/or ski erg @ easy pace
3 rounds of(1/side Turkish get-up + 10 controlled scap push-ups)
Every :90 for 15:00 (5 sets of each):
1st: 2-2-2-2-2 snatch-grip deadlifts, 31X1
2nd: 1-5 wall walks (manageable in :30-:45) or :30-:45 front leaning rest on rings
+
2 sets for time(s):
200m run
10 burpees
20 Russian kettlebell swings, tough unbroken
10 burpees
200m run
5:00 rest
+
5:00-10:00 coach-led mobility work
Post results to comments.
3 rounds not for time:
12 DB Cuban presses
12 band pull-aparts
12 band passthroughs
12 behind-the-neck band presses
+
A. Snatch-grip deadlift, 1-1-1-1-1, 31X1; 2:00 rest
B. Close-grip bench press (index fingers 14-16” apart), 3-2-1, 21X1; 2:00 rest
+
5 rounds for time w/10:00 cap:
200m run
10 alternating DB snatches, moderate/tough up to 60/40
+
3 sets not for time:
5/side half kneeling Pallof press
10 moderate reverse hypers
30m med ball bear hug carry
+
10:00 mobility work of choice
Post results to comments.
Run, row, Assault Bike, and/or ski erg @ easy pace
3 rounds of(1/side Turkish get-up + 10 controlled scap push-ups)
Every :90 for 15:00 (5 sets of each):
1st: 3-3-3-3-3 snatch-grip deadlifts, 31X1
2nd: :30 nose-to-wall hold – if these were easy last week you can play w/alternating shoulder taps
+
5 rounds for time w/10:00 cap:
200m run
10 alternating DB snatches, moderate
+
5:00-10:00 coach-led mobility work
Post results to comments.
3 rounds not for time:
12 DB Cuban presses
12 band pull-aparts
12 band passthroughs
12 behind-the-neck band presses
+
A. Snatch-grip deadlift, 2-2-2-2-2, 31X1; 2:00 rest
B. Close-grip bench press (index fingers 14-16” apart), 4-3-2, 21X1; 2:00 rest
+
AMRAP in 7:00:
3 kettlebell swings, moderate/tough
3 DB push press, moderate/tough
6 kettlebell swings
6 DB push press
9 kettlebell swings
9 DB push press
and so on…
+
3 sets not for time:
5/side half kneeling Pallof press
15 moderate reverse hypers
:30 med ball bear hug hold (no carry, just hold)
+
10:00 mobility work of choice
Post results to comments.
3 rounds not for time:
12 DB Cuban presses
12 band pull-aparts
12 band passthroughs
12 behind-the-neck band presses
+
A. Snatch-grip deadlift, 3-3-3-3-3, 31X1; 2:00 rest
B. Close-grip bench press (index fingers 14-16” apart), 5-4-3 moderate, 21X1; 2:00 rest
+
3 sets:
2:00 of [10 moderate/tough unbroken DB push presses + easy row w/feet out of the straps in remaining time]
:60 rest
2:00 of [10 fast burpees + easy ski erg in remaining time]
:60 rest
+
3 sets not for time:
20 light reverse hypers
30m med ball bear hug carry
Post results to comments.