Cincinnati Strength & Conditioning
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets easy of (10 bird dogs + 10 dead bugs + :10 2-arm passive hang from bar + 10 wall balls w/:01 hold @ bottom)
A. Thruster (from the rack), 2-2-2-2-2; begin a set every 2:00
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AMRAP in 7:00:
7 box jumps w/step-down or step-up/step-down, 24/20
7 push-ups
7 kettlebell swings
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5:00-10:00 coach-led mobility
Post results to comments.
2 rounds as easy warm-up:
:10 top of dip hold
:10 middle of dip hold
:10 bottom of dip hold
:10 chin-over-bar hold
:10 bent-arm hang
:10 passive hang
2:00 easy row, Bike, or ski erg
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10:00 ring muscle-up practice/tech work – strict if possible, kip/jumping/banded as needed, turn into an easy EMOM if proficient
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A1. Weighted strict CTB pull-ups, 4 x 2-3, 21X0; :90 rest
A2. Behind-the-neck shoulder press, 3-3-2-2, 3112; :90 rest
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Every :60 for 18:00 (9 sets of each):
1st: 5 thrusters, begin moderate and make 2-3 jumps throughout to end tough
2nd: 4-6 strict toes-to-bar
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3 sets:
:30 med ball bear hug hold
200m jog
:30 front leaning rest on rings
:60 rest
Post results to comments.
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/side 1-arm DB scap retractions
12/side 1-arm DB scap protractions
:30/side easy pec stretch
5 overhead squats (test out the axle for these), 55X1
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A. Hang squat snatch from pause just above the knees, 6-8 x 1 moderate; begin a rep every :90
B1. Back squat, 5-4-3-2, 22X1; :60 rest
B2. Double overhand axle Pendlay row, 5-5-5-5, 1113; :60 rest
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AMRAP in 7:00:
300m run
max in remaining time of [3 toes-to-bar + 3 thrusters @ 95/65 + 6 toes-to-bar + 6 thrusters + 9/9, 12/12, and so on…]
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2 sets not for time:
30m/side 1-arm KB front rack carry + 1-arm KB overhead carry
:30/side plank
Post results to comments.
Run, row, Assault Bike, and/or ski erg @ easy pace
5:00-10:00 specific movement prep – coach-led
10 rounds for time*:
9 thrusters, 95/65
35 double-unders
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5:00-10:00 mobility work – coach-led
* if registered for the Open, check your division’s standards for loading & movement variations… for those not registered, select loading/movement variation that allow for the work to be completed in roughly 20:00
Post results to comments.
17.5
OR if 17.5 yesterday or not repeating:
30:00 easy row, bike, ski erg
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3 sets not for time:
15 light reverse hypers
:30 L-sit
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20:00 mobility work of choice