Cincinnati Strength & Conditioning
A. Hang squat clean from below knees, 3-2-1; begin a set every 3:00
B. Front squat, build to a tough single for the day, 22X1
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Every :60 for 21:00 (7 sets of each):
1st: 6-12 toes-to-bar
2nd: 12 unbroken wall balls, 30/20 to 10
3rd: :30 double-unders
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3 sets not for time:
9-12 moderate reverse hypers
3-5 wall walks or 5-10 handstand push-ups – your choice strict or kipping
Post result to comments.
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.
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.
A. Strict muscle-up, front lever, or dead hang to inverted, 10:00 practice/progressions
B. Snatch, build to a heavy single for the day
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3 sets:
30 wall balls, 20/14 to 10
20 CTB pull-ups
1:1 work:rest
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3 rounds not for time:
30 band good mornings
10-15 handstand push-ups or 3-6 wall walks
Post results to comments.
A. Strict muscle-up, front lever, or dead hang to inverted, 10:00 practice/progressions
B. Clean & jerk, build to a heavy single for the day
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5-4-3-2-1 for time:
Power clean, 80% of 1RM up to 225/145
Muscle-ups
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3 rounds not for time:
25 band good mornings
10-15 handstand push-ups or 5 wall walks
Post results to comments.