Cincinnati Strength & Conditioning
3 rounds not for time:
12 DB Cuban presses
12 band pull-aparts
12 band passthroughs
12 behind-the-neck band presses
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A. Power clean, build to a max for the day
B. Close-grip bench press, build to a max for the day
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AMRAP in 8:00:
Power cleans, 90% of A
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3 sets not for time:
5/side Pallof presses, standing
5 unweighted reverse hypers, 2011 – note the tempo, and hold it
:30 med ball bear hug hold (no carry, just hold)
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10:00 mobility work of choice
Post results to comments.
Run, row, Assault Bike, and/or ski erg @ easy pace
3 rounds of(1/side Turkish get-up + 10 controlled scap push-ups)
Every :90 for 15:00 (5 sets of each):
1st: 2-2-2-2-2 snatch-grip deadlifts, 31X1
2nd: 1-5 wall walks (manageable in :30-:45) or :30-:45 front leaning rest on rings
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2 sets for time(s):
200m run
10 burpees
20 Russian kettlebell swings, tough unbroken
10 burpees
200m run
5:00 rest
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5:00-10:00 coach-led mobility work
Post results to comments.
3 rounds not for time:
12/side 1-arm DB scap retractions
12/side 1-arm DB scap protractions
:30/side easy pec stretch
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A. Hang squat clean, 3-2-1-3-2-1; begin a set every 2:00
B1. Front squat, 1-1-1 all tough; :60 rest
B2. Bent-over DB row, 3 x 4-6, 2113; :60 rest
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3 rounds for reps:
:60 DB hang squat cleans, moderate
:30 rest
:60 sit-ups, feet anchored under DBs and fingers at sides of head throughout
:30 rest
:60 double-unders
:30 rest
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3 rounds not for time:
30m 1-arm DB/KB overhead carry, heavy
Post results to comments.
2 rounds steady as warm-up of [:10 chin-over bar hold + 15 air squats w/pause in the hole + 200m jog or :60 easy bike]
Every :90 for 15:00 (5 sets):
1st: 2 1&1/4 front squats
2nd: 4-6 bent-over DB rows, 2112 – be strict on the tempo!
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3 rounds for reps:
:60 DB hang squat cleans, moderate
:30 rest
:60 sit-ups, feet anchored under DBs and fingers at sides of head throughout
:30 rest
:60 double-unders
:30 rest
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5:00-10:00 mobility work – coach-led
Post results to comments.
looooooooooong, unplugged hike
Run, row, Assault Bike, and/or ski erg @ easy pace
Dynamic mobility work – coach-led
5 rounds for time w/a partner, split all work as desired:
20 wall balls
20 kettlebell swings
20 burpees
20 toes-to-bar
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5:00-10:00 coach-led mobility
Post result to comments.