Cincinnati Strength & Conditioning
3 sets not for time:
1-3 rope climbs
5-10 strict dips – ring or bar
30-60 unbroken double-unders
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For 14:00:
Evens: 1 power snatch, 80-90% 1RM
Odds: 1 power clean, 80-90% 1RM
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For time w/a partner, split all work as desired w/only 1 partner working at a time:
100 alternating 1-arm DB snatches
100 burpees
2000m row
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optional:
bis, tris, abs
sandbag carry
400m sled drag, moderate
Post results to comments.
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets easy of [5/side unsupported 1-arm KB row + 10-15 light KB swings]
Every :90 for 12:00 (4 sets of each):
1st: back squats, 20X1 – doubles for sets 1 & 2, then singles for 3 & 4
2nd: :30 strict pull-ups or chin-over-bar hold or 2-arm passive hang
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3 sets for reps:
3:00 of (500/400m row + max DB thrusters in remaining time]
2:00 rest
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5:00-10:00 mobility work – coach-led
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A. Strict muscle-up, front lever, or dead hang to inverted, 5:00-10:00 practice/progressions
B. Back squat, take your time and build to a heavy 5
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5:00 @ 80-90% effort:
3 bar muscle-ups or 1 rope climb
10 power snatches, 75/55
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10:00 rest
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2 rounds for time:
25 burpees w/lateral hop over the erg
25 row calories
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3 rounds not for time:
15 unweighted hip extensions
5 L-pull-ups or :10-:20 L-hang or bent-knee hang from bar
Post results to comments.
5:00-10:00 double-under & bar muscle-ups practice – alternate between the two w/rest between, nothing fatigued
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A. Squat snatch, build quickly to a single @ 80-90% 1RM
B. 1-arm DB rows, 3 x 3-5/side, no tempo; :45 between sides
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10:00 @ easy effort – save the intensity for the prowler:
10 strict pull-ups
10 thrusters, 95/65
200m jog
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2 sets:
:60 prowler sprint outside
6:00 walk rest
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A. Hang squat clean, 3-3-3; begin a set every 3:00
B. Front squat, 2-2-2-2, 22X1; 2:00-3:00 rest
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Every :60 for 21:00 (7 sets of each):
1st: 6-10 toes-to-bar
2nd: 6-10 alternating pistols
3rd: 30-50 double-unders or :30 double-under practice/attempts
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3 sets not for time:
10-15 light reverse hypers
3-5 wall walks or 5-10 handstand push-ups – your choice strict or kipping
Post result to comments.
A. Strict muscle-up, front lever, or dead hang to inverted, 5:00-10:00 practice/progressions
B. Back squat, build to a tough single (not max, just heavy for today), 20X1
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AMRAP in 10:00:
3 bar muscle-ups or 1 rope climb
10 thrusters, 95/65
30 double-unders
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3 rounds not for time:
15 unweighted hip extensions
10-15 strict, kipping, or CTB pull-ups – your choice of variation
Post results to comments.