Cincinnati Strength & Conditioning
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets easy of [5-10 strict toes-to-bar or hanging knee raises + 10-15 light kettlebell swings]
Every :90 for 12:00 (4 sets of each):
1st: 4-5 back squats, 31X1
2nd: :30 nose-to-wall or tripod headstand hold
+
AMRAP in 7:00:
500m row or 400m run or .6 mile Assault Bike
50 alternating KB/DB goblet reverse lunges, moderate/tough
max double-unders in remaining time
+
5:00-10:00 mobility work – coach-led
Post results to comments.
A. Strict muscle-up, front lever, or dead hang to inverted, 10:00 practice/progressions
B. Clean & jerk, build to a heavy single for the day
+
5-4-3-2-1 for time:
Power clean, 80% of 1RM up to 225/145
Muscle-ups
+
3 rounds not for time:
25 band good mornings
10-15 handstand push-ups or 5 wall walks
Post results to comments.
Run, row, Assault Bike, and/or ski erg @ easy pace
10 alternating Turkish get-up + windmill
Every :90 for 15:00 (5 sets of each):
1st: 1 halting snatch-grip deadlift w/:01 pause 1” off ground, finish lift, :03 descent
2nd: 6-12 strict handstand push-ups or 2-3 wall walk, smooth & controlled throughout
+
3 rounds for sustainable reps:
:60 strict pull-ups or Australian pull-ups
:30 rest
:60 burpees
:30 rest
:60 Russian kettlebell swings, tough weight – should have to break 1-2 times during the :60
:30 rest
+
5:00-10:00 coach-led mobility work – 1-2 upper & 1-2 lower pieces
Post results to comments.
A. Strict muscle-up, front lever, or dead hang to inverted, 10:00 practice/progressions
B. 1 squat clean + 1 hang squat clean + 1 front squat, 6 x 1 all tough; begin a set every 2:00
+
For time:
5 bear complex, 135/85
20 CTB pull-ups
4 bear complex
15 CTB pull-ups
3 bear complex
10 CTB pull-ups
2 bear complex
5 CTB pull-ups
1 bear complex
+
3 rounds not for time:
20 band good mornings
:30 double KB front rack hold (no walk), at least 53/35/hand but try heavier
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
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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.
Run, row, Assault Bike, and/or ski erg @ easy pace
10 alternating Turkish get-up + windmill
Every :90 for 12:00 (4 sets of each):
1st: 3 snatch-grip deadlifts, 31X1
2nd: 5-10 strict handstand push-ups or 4-6 seated on floor DB shoulder presses, 21X1
+
For time & movement quality, 10:00 cap:
12 power cleans or 24 kettlebell swings*
400m run
9 power cleans or 18 kettlebell swings
300m run
6 power cleans or 12 kettlebell swings
200m run
+
5:00-10:00 coach-led mobility work – 1-2 upper & 1-2 lower pieces
*select movement/loads that allow for quality reps and the first set (12 or 24) to be completed in :60-:90 – think moderate, quick singles for power cleans or heavy kettlebell swings
Post results to comments.