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.
30:00-60:00 aerobic recovery work of choice
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30:00 mobility work of choice
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets easy of (10 DB Cuban presses + 5m bear crawl + 5m crab walk + 5m inch worm + 5m duck walk)
10:00 coach-led gymnastics practice – kipping variations, pistol balancing, handstand walking, etc.
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A. Clean & jerk OR snatch, 10 x 1 moderate (60-70% max) – no misses; begin a rep every :60
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3 rounds @ very easy pace – can cycle through row/bike/run/ski set-to-set:
:60 row, bike, run, or ski erg
:30/side plank
:60 row, bike, run, or ski erg
:60 single-unders
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5:00-10:00 mobility work – coach-led
Post work & results to comments.
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets of (10 band dislocates + 10 band pull-aparts + 10 band behind-the-neck presses)
2 sets of (:05-:10/side bottom of pistol hold + 5 scap pull-ups + :30 plank on ground)
Every :90 for 12:00 (4 sets of each):
1st: 6-8 close-grip bench press, 21X1
2nd: 30m heavy Farmer’s walk
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Every :60 for 8:00 (4 sets of each):
1st: 30-45 double-unders or :30 practice
2nd: 15 Russian kettlebell swings
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Every :60 for 4:00 (4 sets):
:30 max sit-ups
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5:00-10:00 coach-led mobility work
Post results to comments.
2 rounds as easy warm-up:
:10 top of dip hold
:10 middle of dip hold
:10 bottom of dip hold
:10 chin-over-bar hold
:10 bent-arm hang
:10 passive hang
2:00 easy row, Bike, or ski erg
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10:00 ring muscle-up practice/tech work – strict if possible, kip/jumping/banded as needed, turn into an easy EMOM if proficient
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A. Rear-foot elevated DB split squat, 3 x 4-6/side, 30X0; :90 between sides
B. Behind-the-neck shoulder press, 4-4-3-3, 3112; 2:00 rest
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5 sets @ sustainable effort:
10 push-ups, 1010
10 strict toes-to-bar
200m run
15m/side 1-arm KB or DB overhead carry, heavy
2:00 walk rest
Post results to comments.