Cincinnati Strength & Conditioning
Run, row, Assault Bike, and/or ski erg @ easy pace
Dynamic mobility work – coach-led
AMRAP in 15:00 w/a partner, partners trade off completed movement (P1 10 toes-to-bar, P2 20 wall balls, P1 40 double-unders, P2 10 toes-to-bar, and so on…):
10 toes-to-bar
20 wall balls
40 double-unders or 80 single-unders
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Optional:
Abs, bis, & tris of choice
Post result to comments.
3 rounds not for time:
3 dead hang to inverted w/controlled descent
30-60 unbroken double-unders
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A. Back squat, 5-4-3-2-1 all moderate; 2:00-3:00 rest
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For times on a 20:00 running clock:
@ 00:00: 30 snatches, 115/75
@ 05:00: 90 wall balls, 30/20 to 10/9
@ 15:00: 30 clean & jerks, 115/75
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3 rounds:
15 moderate reverse hypers
:30 hollow rock or hold
Post results to comments.
3 rounds not for time:
5-10m handstand walk or 3-5 wall walks
5-10 strict toes-to-bar
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A. Snatch gauntlet, 1 rep every :60 starting @ 65% 1RM – males add 10 & females add 5 every :60
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AMRAP in 16:00 w/a partner, trade off all work as desired but only 1 partner works at a time:
100 CTB pull-ups
200 wall balls, 20/14 to 10
400 double-unders
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a good old-fashioned perfect-plank-off – capped @ 10:00
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bis & tris
Post results to comments.
Run, row, Assault Bike, and/or ski erg @ easy pace
Dynamic mobility work – coach-led
AMRAP in 16:00 w/a partner, trade off all work as desired but only 1 partner works at a time:
100 pull-ups or perfect CTB Australian pull-ups
200 wall balls
400 double-unders
+
a good old-fashioned perfect-plank-off – capped @ 10:00
+
Optional:
bis & tris of choice
Post result to comments.
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets easy of (5-10 strict pull-ups or ring rows + 10 KB goblet squats + 10 Russian kettlebell swings)
A. Front squat, 15:00 to build to a heavy single for the day – tough but nothing ugly
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21-15-9 for time w/a 6:00 cap – select challenging movements/loads that still allow you to finish under the cap:
Thrusters up to 95/65 or wall balls, 20/14 to 10/9
Toes-to-bar or sit-ups
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5:00-10:00 mobility work – coach-led
Post results to comments.
A. Snatch, build quickly to a single @ 80-90% 1RM
B. Clean & jerk, build quickly to 80-90% 1RM
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For time(s):
9 muscle-ups
9 ground-to-overhead, 185/125
5:00 rest
45 pull-ups
45 wall balls, 20/14 to 10
5:00 rest
45 row calories
135 double-unders
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3 rounds:
20 light reverse hypers
:30 hollow hold
Post results to comments.