Cincinnati Strength & Conditioning
Run, row, Assault Bike, and/or ski erg @ easy pace
Dynamic mobility work – coach-led
5:00-10:00 muscle-up and/or handstand walk practice – coach led
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3 rounds for time w/a partner, trade off as needed but only 1 partner works at a time:
60 wall balls
60 row calories
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Optional:
Abs, bis, & tris of choice
Post result to comments.
A. Squat snatch, 6-8 x 1 @ 80-90% 1RM – crisp reps more important than load; begin a rep every :60
B. Back squat, 2-2-2, 22X1; 3:00 rest
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For 16:00:
Evens: 5-8 CTB pull-ups – focus on rhythm, unbroken & repeatable is always the goal, no tears
Odds: 10 wall balls, 30/20 to 10/9
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3 sets not for time:
30 light band pull-aparts
:10-:20 L-sit
Post results to comments.
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets easy of (45′ forward bear crawl + 45′ reverse bear crawl + 10 dead bugs)
A few minutes of dead hang-to-inverted, front lever, or skin-the-cat practice/tech work
A. 1 snatch (squat if possible, otherwise power) + 1 overhead squat, 6 x 1 moderate/tough; begin a set every :90
B. Pull-up variation (strict, kipping, CTB, etc.), 1 set every :60 for 7 sets – same movement/reps as last week
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For reps:
4:00 toes-to-bar
:60 rest
3:00 wall balls, 20/14 to 10/9
:60 rest
2:00 double-unders
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3 rounds not for time:
:10-:15/side star plank
10 supermans w/pause @ top
Post results to comments.
A. Squat snatch, 6 x 1 @ 83-93% 1RM – crisp reps more important than load today; begin a rep every :90
B1. Back squat, 3-3-3, 22X1; :60 rest
B2. Weighted strict supinated CTB pull-ups, 1-1-1, 21X0; :60 rest
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For reps:
5:00 strict supinated pull-ups
:60 rest
3:00 wall balls @ 30/20 to 10/9
:60 rest
:60 double-unders
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3 sets not for time:
35 light band pull-aparts
30m Farmer’s walk
Post results to comments.
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets of (4-6/side light DB external rotations + 4-6/side pistols (to a bench if full range w/flat foot isn’t there yet))
Overhead squat practice/tech work – coach-led w/pvc pipe or empty bar
10:00 @ 70-80% of (10 pull-ups + 20 wall balls + 40 double-unders)
5:00 rest
10:00 @ 70-80% of (250m row or .5 mile Assault Bike or 200m run + :30 front leaning rest on ground + 30m heavy Farmer’s walk)
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5:00-10:00 coach-led mobility work – 2-4 movements/positions
Post results to comments.
A. Squat snatch, 8 x 1 @ 80-90% 1RM – crisp reps more important than load today; begin a rep every :60
B1. Back squat, 4-4-4 (remember – B1/B2 = superset back and forth), 22X1; :60 rest
B2. Weighted strict supinated CTB pull-ups, 3 x 2-3, 21X0; :60 rest
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AMRAP in 10:00:
1 strict muscle-up or 1 muscle-up or 5 strict pull-ups
5 wall balls, 30/20 to 10/9
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3 sets not for time:
30 light band pull-aparts
15m/side moderate 1-arm Farmer’s walk
Post results to comments.