Cincinnati Strength & Conditioning
3 rounds not for time:
12 bent-over DB fly, 1011
6 push-ups, 2020
:10/side 1-arm hang from ring
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A. Power clean, build quickly to a moderate/crisp touch-and-go triple
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For time in teams of 2:
1200m run (split as desired)
42-30-18 (mandatory 21/21, 15/15, 9/9):
Power cleans, 115/75
Burpees
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10:00-20:00 walk or equivalent effort on row or Assault Bike immediately following the partner work
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Bis & tris of choice
Post results to comments.
Run, row, Assault Bike, and/or ski erg @ easy pace
Dynamic mobility work – coach-led
For time in teams of 2:
1200m run (split as desired)
42-30-18 (mandatory 21/21, 15/15, 9/9):
Kettlebell swings OR power clean @ 95/65
Burpees
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5:00-10:00 coach-led mobility
Post result 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. Front squats, 10 x 2 moderate (55-65% of max), 10X1 – emphasis on speed coming out of the hole; begin a set every :60
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4 rounds for reps:
:60 strict pull-ups
:60 wall balls
:60 row, bike, or ski calories
:60 rest
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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 external rotations
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A. Front squat, 3-2-1-1-1 building so only last single is tough, 22X1; 2:00-3:00 rest
B. Squat snatch, build to a heavy single for the day
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For time:
20 squat snatches, 77% of B
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Every :60 for 10:00 (5 sets of each):
1st: 10 alternating shoulder taps from top of wall walk, deliberate and controlled
2nd: 4-8 alternating hip touches from bar hang OR :05-:15/side 1-arm hang from bar
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10:00-15:00 very easy aerobic work – walk/spin/row
Post results to comments.
2 sets easy of (10 DB Cuban presses + 5m bear crawl + 5m crab walk + 5m inch worm + 5m duck walk)
Every :60 for 20:00 (10 sets of each):
1st: 1 clean & jerk OR clean OR jerk OR snatch @ 60-70% of max – no misses
2nd: :15-:30 gymnastics skill practice – work on kips, holds for handstands or pistols, etc.
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4 sets @ 90% aerobic – easily sustainable:
300m run
:60 rest
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5:00-10:00 mobility work – coach-led
Post work & results to comments.
30:00-60:00 easy recovery work of choice – hike/bike/swim preferred
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30:00-60:00 focused mobility work of choice