Cincinnati Strength & Conditioning
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.
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets easy of [:30 freestanding handstand or tripod or nose-to-wall hold + 10-15 light kettlebell swings]
Every :90 for 12:00 (4 sets of each):
1st: 2-3 back squats, 20X1
2nd: 30m Farmer’s walk, heavy!
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AMRAP in 9:00:
3 wall walks
9 toes-to-bar or sit-ups w/feet anchored & fingers @ temples throughout
15 wall balls
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5:00-10:00 mobility work – coach-led
Post results to comments.
Run, row, Assault Bike, and/or ski erg @ easy pace
3 sets easy of (10 bird dogs + 10 dead bugs)
Every 3:00 for 3 sets:
3 moderate/tough front squats, from the ground if clean is proficient, otherwise from the rack
12 tough Russian kettlebell swings
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Every 3:00 for 3 sets:
10 toes-to-bar
100m row hard
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3 rounds @ high effort:
15 wall balls
9 burpees
Post results to comments.
A. Pause squat clean (:01 pause just below knees on way up before completing rep), 1-1-1-1; begin a rep every 2:00
B. Front squat, 3-3-3, 22X1; 2:00-3:00 rest
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AMRAP in 10:00:
5 strict toes-to-bar
10 hand-release push-ups
15 air squats
OR
5 strict handstand push-ups or strict ring dips
10 alternating pistols
15 toes-to-bar
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3 sets not for time:
10-15 unweighted Russian twists
30-45 double-unders
Post result to comments.
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets easy of [:30 freestanding handstand or tripod or nose-to-wall hold + 10-15 light kettlebell swings]
Every :90 for 12:00 (4 sets of each):
1st: 3-4 back squats, 20X1
2nd: 15m/side 1-arm Farmer’s walk, heavy!
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AMRAP in 10:00:
5 toes-to-bar
10 push-ups
15 air squats
+
5:00-10:00 mobility work – coach-led
Post results to comments.
A. Hang squat snatch from below the knees, build quickly to a moderate/crisp single for the day
B. Front squat, 5-5-5, 22X1; 2:00-3:00 rest
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For time w/10:00 cap:
30 muscle-ups
OR
Every :60 for 10 sets:
1 banded muscle-up transition
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For reps:
:60 pistols, L
:60 rest
:60 pistols, R
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3 sets not for time:
10-15 toes-to-bar
2-3 wall walks or 10-15m handstand walk
Post result to comments.