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, all light loads/resistance:
12 incline DB scap retractions
12 Trap 3
12/side band internal rotations
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A. Squat clean, build quickly to a tough single for the day – not a max, no misses
B1. Front squat, 2-2-2, 40X1; :90 rest
B2. Pendlay rows, 5-5-5, 1112; :90 rest
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For reps/time:
5:00 strict pronated pull-ups – return to dead hang even if down to singles
5:00 rest
For time w/5:00 cap:
100 wall balls, 30/20 to 10/9
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3 rounds not for time:
7-10 moderate reverse hypers
20 GHD Russian twists
Post results to comments.
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. Alternating front rack reverse lunges, 3 x 16-20 total (8-10/side); begin a set every 3:00
B. Alternating DB bench press (non-working arm stays at lockout), 3 x 10-12 total, 2111; begin a set every 3:00
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AMRAP in 6:00 (if you complete the round of 9 in under 6:00 then begin again @ 21):
21 DB thrusters, moderate
21 toes-to-bar
15 DB thrusters
15 toes-to-bar
9 DB thrusters
9 toes-to-bar
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5:00-10:00 coach-led mobility
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
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. 1 squat clean + 1 hang squat clean (+ 1 options shoulder-to-overhead), 10 x 1 moderate; begin a set every :60
B. Alternating DB bench press (non-working arm stays at lockout), 3 x 12-16 total, 2111; 2:00 rest
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For time:
80 double-unders or 120 single-unders
400m run
20 burpees w/2 hand touch to target 6” or more above standing reach
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5:00-10:00 coach-led mobility
Post results to comments.
3 rounds not for time:
12 plate halos
12 prone T rows
:30 bottom of push-up hold, 1-2” off ground
3 dead hang to inverted w/controlled descent
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A. Power snatch clusters, 5 x 1.1 moderate; :10 between singles, 2:00 rest
B. Clean-grip Romanian deadlift, 5-5-5, 31X1; 3:00 rest
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For time in teams of 3 w/only 2 working at a time (and only 1 working at a station at a time):
250 double-unders
2000m row
150 wall balls
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gun show
Post results to comments.