Cincinnati Strength & Conditioning
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets easy of (10 bird dogs + 10 dead bugs + :05/side 1-arm passive hang from bar or ring + 15m unweighted walking lunges)
A. Thrusters (from the rack), 3-3-3-3-3; begin a set every 2:00
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For reps:
5:00 strict pull-ups, muscle-ups (bar or ring), or very tough CTB Australian pull-up
5:00 rest
For time w/5:00 cap:
100 wall balls, 20/14 to 10/9
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5:00-10:00 coach-led mobility
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
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A. Halting snatch-grip deadlift (:01 pauses 1”off ground & just below the knees on way up and down), 5 x 1.1.1; :10 between singles, 2:00 rest
B. Strict weighted pull-ups, 3 x 3-5, 31X0; 2:00 rest
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3 sets:
500m row @ 85% effort – sustainable within and across all sets
2:00 walk rest
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For time:
200m run
15 toes-to-bar
10 moderate med ball or sandbag over shoulder
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3 sets not for time:
15 moderate reverse hypers
rest as needed
Post results to comments.
Run, row, Assault Bike, and/or ski erg @ easy pace
3 rounds of(1/side Turkish get-up + :30 plank + :60 row/bike/ski easy)
A. 1 power clean + 1 hang power clean, 1 every :60 for 10 moderate sets or 10:00 to build to a true max if feeling good and tech is proficient
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3 rounds for time w/12:00 cap:
300m run
15 wall balls
12 tough upper pulls – strict, CTB, kipping, Australian
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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: 1 clean-grip deadlift + 1 clean high pull + 1 power clean
2nd: :30 strict upper pressing of choice (push-ups, ring push-ups, ring or bar dips, handstand push-ups), 20X1
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Every 3:00 for 3 sets – rest remaining of each 3:00 window:
15 tough Russian kettlebell swings or 10 power cleans (if proficient) up to 115/75
15 burpees
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5:00-10:00 coach-led mobility work
Post results to comments.
3 rounds not for time:
12/side 1-arm DB scap retractions
12/side 1-arm DB scap protractions
:30/side easy pec stretch
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A. Overhead squat, 3-3-3, 55X1; rest as needed
B. Hang squat snatch from pause just below the knees, 6 x 1 moderate; begin a rep every :90
C. Double overhand axle Pendlay row, 8-6-4, 1113; :90 rest
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3 sets @ sustainable effort
15/10 strict pull-ups
10 DB thrusters, tough unbroken
:60 walk rest
200m run or 250m row or 15/10 Assault Bike calories
:60 walk rest
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3 rounds not for time:
30m 1-arm KB front rack carry + 1-arm KB overhead carry (switch sides @ 15m)
Post results to comments.
3 sets not for time:
12 scap pull-ups
12 overhead barbell shrugs
12 scap push-ups
:30/side gentle sleeper stretch
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A. Single-arm DB walking lunges, 2 x 30m/side unbroken (10m overhead, 10m @ shoulder, 10m @ side); :90 between sides
B. Weighted pronated strict pull-up, build to a max (score as bodyweight + load added)
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20:00 @ sustainable pace:
max unbroken strict pull-ups
:30 front leaning rest on ground
200m easy jog
Post results to comments.